3/29

Front Squat 2-2-2-2

21-15-9
Overhead Squat (115/80)
Ring dip

FS
155-165-175-175

total botch on the metcon….. bleh….

Open WOD 13.4

Decided to do this one twice today… not really sure why but felt like I needed a redo after the first try.

Noon – 57 reps RX

5:30pm – 65 reps RX

Glad I did it again – my goal was to get through the round of 12 and made it to the start of the round of 15. Happy with that. I seriously need some lungs though…

13.4
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

3/27

Jerk
3-2-2-1-1-1

21-15-9
KB Swings (53/35)
Hand Release Push-ups
Alternating Pistols

Jerk
Was not feeling it today – wrist was on fire! 85-85-115

Metcon:
7:58RX

3/26

EMOTM 10 Minutes
2 Power Cleans
2 Muscle-ups

AMRAP 10 Minutes
4 Deadlifts (255/175)
8 Burpee Over The Box Jumps (24/20)

EMOTM
125#
MU transitions – a few tries and NEARLY got one today. This is the week. I am sure of it! Ughhh

Metcon: 6 + 4 RX

3/25

Overhead Squat
3-3-3-3-3

1000m Row
Rest 2 Minutes
5 Rounds:
5 Weighted Pull-ups (50/35)
7 Box Jumps (30/27) * Ladies, use a 24in box w/ a 25# plate

OHS
85-95-105-115(PR)

Metcon: 14:49 w/20# weighted pullups
Think I only did 4 rounds…. whoops.

3/24

Snatch Balance
3-2-1-1-1

5 Rounds
4 Power Clean (155/105)
8 Burpee
12 Step ups (27/24)

Snatch Balance
65-75-75-80-80

Metcon: 8:23RX

3/20

Jerk
2-2-2-2

3 Rounds
Run 200m
15 Hang Power Snatch (95/65)
10 Burpees

Clean and Jerk
115-115-125 (sloppy)

Metcon: 9:28RX