8/3

EMOTM 10 Minutes
2 Clean and Jerk (115)
2 Ring Dips

5 Rounds
5 DBs Step Ups (24/20) Each Leg (10 Total)
10 DB Ground to Overhead (45/30)
15 Sit-ups

6/19

Power Snatch or Snatch High Pull
3-3-3-3 (SHP is 105% of your 1RM Snatch)

Run 800
5 Rounds:
10 DB Ground to Overhead (50s/35s)
30 Double Unders

Snatch
55-65-75-95-100

Metcon:
18ish…

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.

1/17 @ 6pm

3 Rounds
Max HSPU Attempt (Kipping Permitted)

30-20-10
DB Ground to Overhead, 45/30 (Scale to KB Swings)
Pull-ups
Burpees

HSPU
4-2-2

Metcon: 18:09RX

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

8/29 @ 5pm

Squat (90% 1RM)
1-1-1-1-1

30-20-10
DB Ground to Overhead (45/30)
Push-up

Squat
135-155-165-175-185 (fail)

Metcon:
7:24 w/20lb DBs & knee pus

6/29 @ 6pm

.81 Mile Run to the box

Push-Press
3-3-3-3
Weighted Pull-ups
4-4-4-4

5 Minute AMRAP
10 DB Ground to Overhead (45/25)
10 Push-up

Push Press
95-95-100-105(fail)-100

Scaled Pullups w/2 thin red bands

Metcon
Scaled to 15lb DBs (should have gone heavier)
4+7
knee pushups after 1st round

** Got 3 kipping pullups today!! 🙂

.81 Mile run home