AMRAP 20
10 Alt. Snatch 72lb KB
8 Hand Stand Push Ups
6 Snatch 
4 Hand Stand Push Ups
2 Burpees

5 rds plus 10 snatch

Dansdottir (Time)
6 Rounds
22 Kettlebell Swings 55/35
19 One Arm Kettlebell Thrusters 55/35
8 Kettlebell Facing Burpees
400m Run

37:38. Not bad for a broken foot.


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HS work

“Escape from Wonderland”
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

I only did 25 DUs a round due to my hopefully healing foot.

11:01

Bro work at lunch




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Rush Hour

E4MOM

12 bent over row
9 bar facing burpees
6 power snatch

135lb bar

5 rds my fastest was 1:17


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Rush Hour

E4MOM

12 bent over row
9 bar facing burpees
6 power snatch

135lb bar



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10 Sets for Time:
40% of Max Strict HSPU

8 = 40%

14:02

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

135-135-135-155-155-155

Conditioning
"Chest Hair"
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

15:50. When my knee started hurting I went to strict presses. 2 in the first set of thrusters and 7 in the last set. I struggled alot but the runs felt good on my bad foot. 

Recovery BikeNot for Score:
15:00 Recovery Bike
Athlete's choice on Erg Bike or Assault Bike.
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

3 RFT
400m run
12 burpees
21 squats

11:13

Foot held up. I’ll try not to break it again.


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AMRAP 15”

1 pull up
1 KTE
1 TTB

Increase by one rep each round

9 KTE

Pull ups had to be kipped instead of butterfly


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10-20-30-40-50
TTB
RKBS 72lb

20” time cap

35 of 50 TTB but I went ahead and finished them after the time cap


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9-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups (100)
11-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Push-ups (200)
3-24-23-22-21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Squats (300)

No weight vest. Booted foot.

28:08


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9-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups (100)
11-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Push-ups (200)
3-24-23-22-21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Squats (300)

No weight vest. Booted foot.


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15” AMRAP
1 TTB
2 TTB
3 TTB...

15 rds plus 6

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10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Strict HSPU

11:07


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10-20-30-40-50
Db snatch 50lb
TTB

20” time cap

Got thru 49 Db snatch. Used grips


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15” AMRAP
1 DL at 155
1 Squat

Increase by one each round.

15 plus one DL wearing my boot. I just can’t go very fast in the damn boot.


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10-20-30-40-50
Db snatch 50lb
TTB

20” time cap

24 of 50 dB snatch.

Foot in boot still

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Lynne

5 Rds for max reps

Bodyweight bench
Strict Pull-ups

BW: 210

100 reps.

10 min EMOM
10 TTB

Failed on 2 of the rds. Foot in boot and broken.


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10-20-30-40-50
TTB
Db Snatch 50lb alt arms

20” time cap

I got to 15 out of 50 TTB

This is one I can do every day and I’m going to try while my foot is broken. It was quite a struggle but I like it.


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Strict Handstand Pushups
For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups

6:55 

Conditioning"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

part 1: 4 ctb

part 2: 14 ttb

part 3: 1 rd plus 8 cal row

I can def tell my metcon has suffered and I've avoided pull-ups for so long due to my neck injury. I am seeing a doctor for it and need to get over to physical therapy.