4/28 @ 11am

4 Rounds
20 Pullups
20 KB Swings (70/53)
Run 400m
Rest 3 Minutes

Took about 3 mins per round… Scaled heavily cause wasn’t feeling it today.

35#KB
Pullups= 20/15/15/12
KB= 20/20/15/15
200m

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Barbell Complex

3 Rounds
Max Set Strict Pull-ups
Rest 2 Minutes

3 Rounds
12 Back Squats
9 Shoulder to Overhead
9 Hang Power Cleans
12 Front Squats
Rest as Needed

Max strict Pullups
8/7/6

Metcon:
No clue on time.
Round 1 @ 95#s – dropped bar after 6 FS.
Round 2 @ 85#s – dropped 2x
Round 3 @ 75#s – dropped 2x

Should have started at 85 and prob could have gone unbroken, per instructions. Whoops.

“Nasty Girls”

Snatch Balance
2-2-2-2-2-2

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Didn’t really do snatch balance since I’m basically incapable of it.

Metcon:
Subbed 7 Pullups for MUs (grrrr)
10:20

4/23 @ 630

Squat
5-5-5

30 KB Swings (70/53)
30 Hand Release Push-ups
90 Double Unders
20 KB Swings
20 Hand Release Push-ups
60 Double Unders
10 KB Swings
10 Hand Release Push-ups
30 Double Unders

Squat
175-180-185(failed on 5th) PR

Metcon:
No clue.

“Small”

Saturday 120421
“Small”
3 Rounds
Row 1000m
50 Burpees
50 Box Jumps
Run 800m

Time: 59:?? RX

6 minutes slower than last time in Dec. Bleh. 😦

4/20 @ 630

Weighted Pull-ups
1-1-1-1-1-1-1

AMRAP 10 Minutes
4 Push-Press (115/75)
8 Pull-ups
12 Overhead Lunge (45/25 Plate)

Weighted Pullups
25-25-35-35-35-35-40(f)-35-40

Metcon:
6ish rounds, I think

4/19 @ 530

Establish 1RM Clean and Jerk

21-15-9
Deadlift (315/205)
Box Jump (27/24)

C&J
135 (PR) (x2)

Metcon
DLs at 185
Time: 10:20ish