“Chief”

“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

18+9rx (PR)

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Tabata Something Else

Jerk
2-2-2-2 (Add 2.5-5 lbs to your last sets of doubles)

“Tabata Something Else”
8 Rounds of 20 seconds of work, 10 seconds of rest for each:
Pull-ups
Push-ups
Sit-ups
Squats
Your score is total number of reps.

Jerk
95-115-115-125

Metcon: 🙂
Didn’t really count. Oops.

11/16

EMOTM 10 Minutes
2 Front Squat
2 Muscle-ups

3 Rounds:
– 10 Alternating DB Snatch (70/50)
– 40 Double Unders
then
75 Air Squats *
* Complete three rounds of snatches and double unders before completing 1 round of 75 Squats. No rest in between.

EMOTM
135#
1 MU attempt on a few rounds

Metcon: 6:46rx

10/30

Row
10 rounds
30 seconds on/30 seconds rest

EMOTM
5 minutes
3 back squat (125)
5 Pushups

EMOTM 10 Minutes
2 Power Snatch
1 Strict Muscle-up/Strict/Weighted Pull-up

AMRAP 10 Minutes
5 Power Cleans (185/125)
20 Air Squats
30 Double Unders (10 Burpees instead due to room constraints)

EMOTM
Power Snatch (85)

Metcon:
9+ rounds. Classes were huge so we did this as a partner wod. Worked w/Luke so actually scaled up to 135 on the power cleans. Felt good.

10/1

Run 800m
60 Squats
40 Push-ups
Run 600m
40 Squats
30 Push-ups
Run 400m
30 Squats
20 Push-ups
Run 200m
20 Squats
10 Push-ups

Time: 20:40RX

9/20

Clean and Jerk
2-2-1-1-1

3 Rounds
50 Air Squats
12 Strict Ring Dips
12 Deadlifts (255/175)

CJ
125
145 Clean only (PR)

Subbed GHD sit-ups for dips due to shoulder and elbow.
Don’t remember time on this one….

8/22

Press
3-3-3-3-3

3 Rounds
15 Ring Dips
30 Squats
60 Double Unders

Press
75-85-90-90

Metcon
Lvl 2-ish
10 Dips
30 Squats
30 DU

1st round – 10 strict dips, 30 squats, 60 DUs
2nd and 3rd round – 5 strict, 5 yellow, 30 squats, 30 DUs