2/28 @ 630

EMOTM 7 Minutes
4 Muscle-ups/MU Transitions (Scale numbers up or down as appropriate).

AMRAP 10 Minutes
3 Front Squats (185/125)
10 Perfect KB Swings (53/35)
Swings should end with straight arms, visible ears and the bottom of the KB pointing straight up.

Worked on MU swings/pulls.

Metcon: 8+8RX
Loved this wod.

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2/27 @ 630

Jerk
1-1-1-1-1-1-1

5 Rounds
10 Toes to Bar
50 Double Unders

Jerk
105-115-125-135(f)
Complete fail on jerks today. Just didn’t have it today.

Metcon:
6:39 subbed 15 Situps per round due to hand rips.

2/26 @ 10:30

2 Rounds
10 Deadlifts (275/185)
20 Slapping Push-ups
30 DB Ground to Overhead (45/30)
40 Pull-ups
50 10ft Wallballs (20/14)

Metcon: 30:50RX
This was brutal. Hands ripped on 2nd set of Pullups. Total blower.

2/25 @ 11am

AMRAP HSPU 7 Minutes (Kipping is encouraged)

7 Rounds
10 Hang Squat Snatch (95/65)
10 Ring Dips
10 Box Jumps (27/24)

HSPU
didn’t really keep count but I think this is somewhere around 20/22ish

Metcon: TOTAL BOTCH. Only did 4 rounds w/55 lbs. OHS instead of snatch. This blew.

2/24 @ 530

High Bar Backsquat
3-3-3-3-3

21-15-9
Power Clean (135/95)
Pull-up
DB Overhead Walking Lunge (35/25)

HBBS
135-155-165-165-185 (PR)
Somehow my back squat must have gotten better or maybe I just do low bar wrong …. 185 wasn’t too hard for these and that’s my current 1RM on low bar. Weird.

Metcon: 10:58RX

2/23 @ 430 Open Workout 12.1

Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Score: 75RX
Judge: Mollie Keith

2/22 @ 630

3 Rounds
400m Run

3 Rounds
400m Row

Mix and match as you like. Rest as needed between each 400.

I have always hated running. Now I hate rowing too. I only did 2 rounds of each since both were awful.

Row-Run-Run-Row

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