11/29 @ 6pm

AMRAP 5 Minutes
Row 600m
AMRAP Muscle-ups/Muscle-up Transitions

Rest 3 Minutes

AMRAP 5 Minutes
10 KB Sumo Deadlift High-Pull (70/53)
30 Double Unders

Rest 3 Minutes

AMRAP 5 Minutes
5 DB Ground to Overhead (50/35)
5 Burpees

Post a score for each couplet.

Your score for the first couplet is your total muscle-ups. You will only row once. Complete the three workouts in any order.

Couplets done in order above.

Scores:

1 – Big Fat ZERO.  Worked on muscle up transitions and failed miserably.  Clearly I need more work on these.

2 – 172 Double unders went well today but I broke my jump rope!  Grrrr

3 – 33 Surprised at how heavy those 35#DBs were.  Boo for this part.

Total Score: 205RX

11/28 @ 6pm

Overhead Squat
3-3-3-3-3

15-12-9
Thrusters (95/65)
Renegade Rows (40/25)

OHS
55-65-70-75-75-95 (fail)

Metcon: 11:58rx

11/27 @ 10am

5 Rounds
5 Push Press (155/100)
10 KB Swings (70/53)
Run 200m

Rest

Tabata
Box Jumps (24/20)
Sit-ups

Time: 14:19rx
My shoulders might fall off tonight. Pretty stupid to do Grace the night before this.

Tabata 156ish….

“Grace”

Grace
30 Power Clean & Push Jerk (95)

4:20rx

“Cindy”

“Cindy”
AMRAP 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats

11+3 rx

11/25 @ 12 – Patriot

Snatch
3-3-3-3-3

3 Rounds
10 Deadlifts (275/185)
15 Ring Dips

Squat Snatch
52-52-52-62-72

Metcon
6:20? I forget…but something like that. DLs at 175

11/23 @ 6pm

Split Jerk
3-3-3-3-3

5 Rounds
5 Squat Cleans (135/95)
10 Push-ups

SJ
85-85-105-105-115