3 RM
heaving snatch balance
Snatch drop
Snatch balance

135 for all. Great practice

50 Cal ass bike
50 Hand stand push ups
50 Cal ass bike

15:47

I used this as time to practice kipping HSPU. Got 7 unbroken. Ass bike was actually echo bike.

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echo bike

EMOM 3 cal. Increase by 3 every minute

Rest 2 min and repeat

15 cal/12 cal

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Bench Press (4X10 @60% + 20/12.5LBS, E3MOM)
Metcon (2 Rounds for reps)
AMRAP 12
5 Bench press 185/105
10 Bar facing burpees
Rest 4:00
AMRAP 12
25 Cal row
25 Ab mat sit ups

200 lb bench

First AMRAP: 107
Second AMRAP: 250

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Bench Press (6x6, @65% + 15/10, E3MOM)
Metcon (Time)
50 cals assault bike
45 clean and jerks 135/95
40 cals ass bike
35 clean and jerks 155/105
30 cals assault bike
25 clean and jerks 185/125
20 cals ass bike
15 clean and jerks 205/145
10 cals assault bike
5 clean and jerks 225/155

210 bench

61:26 WOD. Holy shit. I’ve never done that many C&J!


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Back Squat (5x8, @65% + 30/20, E3MOM)
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
18 Cals ass bike
9 Bench press 185/110

Back squat I started at 265 but dropped to 205 due to lbp.

5 rds on the WOD.


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Bench Press (5x8 @65% + 15/10, E3MOM)

210

Every 3:00 for 5 rounds
400m Row
Max effort burpees

Right into(after your 5 rounds)

5 Rounds
15 Power snatch 75/55
15 Toes to bar

88 burpees/15:52.

Fun stuff.

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7 minute AMRAP burpees

109

These were just any jump. Not the open WOD which was to a 6” target.


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Renee (AMRAP - Rounds and Reps)
AMRAP 20
10 Power Cleans 95/63
10 Push Ups
20 Sit Ups

11 plus 9 sit ups


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4x10 Bench press 195 e3mo3m (60%+15)

21-15-9
Power C&J
TTB

13:07

Practice assault bike runs. Death by assault bike. 3 cal a min increase by 3 cal every min


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Karen
8:50

AMRAP 20

Karen
Isabel
Grace

Got through 9 C&J

Karen is not a P.R. (thats 8:21) but I was leaving some in tank for Isabel and then Grace. I would have finished Grace but I struggled waking up on time this morning thus making it an AMRAP.


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4x5
2” Deficit RDL at 80% -85=130
Glute ham raise
Increasing BB full hack squat 5-5-5-5 (end at 235)

10 Rounds
10 Burpee to 6" target
5 Ctb pull up

12:00

RDL’s should have been snatch grip width and a 20 rep scheme.

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4” deficit RDL 5rm
270

5 Rounds
21 Cal ski
7 Kipping HSPU

12:19 but I did have a delay. Ski erg is interesting. Good kipping practice.


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4x20 speed bench
95-105-115-115
Superset
3x6 press
140-150-160
3x6 upright db row
75lb

Superset
3x10
Chin-ups
Shoulder shockers


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10 - 1
Thruster 135/95
*1 legless rope climb after each round

11:56

10-8-6-4-2
Bench press 185/105
Power clean 185/125

Rest 5:00

10-8-6-4-2
Bench press 185/105
Power clean 185/125

22:58

No dropping the bar!


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EMOM 20
10 burpees

Finished it. Good one.


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3 rds
10 DB snatch 70
10 MU anyhow

12:29




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Brute upper body

10-1
Pull-ups butterfly
Kipping HSPU
Sit-up
Run approx 100m after each round

21:33

Runs were a little longer. No biggie.

I’m getting over sickness too. Happy I hung in there.


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