12/11

EMOTM 10 Minutes
2 Deadlifts
1 Set Strict Pull-ups (No more than 10)

AMRAP 10 Minutes
4 HSPU
8 1 Arm DB Snatches (70/50)
12 DB Step-ups (24/20)

EMOTM
175#
2 Pullups

Metcon: 4 rx first round then dropped to 40#

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11/27

EMOTM 10 Minutes
2 Power Snatch
4 HSPU

4 Rounds:
12 Games Standard Box Jumps (24/20)
10 Alternating DB Step-Ups (70/50) (One DB)
8 Toes to Bar
6 DB Snatches (70/50)

EMOTM
85# w/ 4hspu first 2 rounds then a steady decline… bleh

Metcon: 12:02RX
This sucked donkey balls.

10/19

EMOTM 10 Minutes
3 Front Squat
3 Muscle-ups/Transitions/Ring Dips

You may use a rack for the front squat, but for the sake of crowding, please don’t unless you are really pushing the weight.

5 Rounds
10 Toes to Bar
10 2 DB Shoulder to Overhead (50/35)
10 1 DB Step up (20/16)

8/27

Squat
3-3-3-3-3

5 Rounds
10 DB Hang Squat Cleans (50s/35s)
10 DB Push Press (50s/35s)
10 DB Step Ups (50/35 on 24/20)*
*Hold one DB however you want on the step ups

Squat
Switched from low to high bar this week
175 across the board. These are hard to get used to!

Metcon:
13:54 w/30 pound DBs
Suckkkkkkkkksssss

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

1/3 @ 6:30 – Patriot

AMRAP 7 Minutes
Muscle-ups/Hardest Pull-up and Dip Variation

12 Power Cleans (155/100)
24 DB Step-ups (50/35 up to a 24/20 inch box)
9 Power Cleans
18 DB Step-ups
6 Power Cleans
12 Step-ups
You will use a single DB or KB for the step-ups)

Metcon: 5:28RX

12/4 @ 6pm

10 Minute Death by Handstand Push-ups

5 Rounds
3 Power Cleans (185/125)
6 Ring Dips
9 Single DB Step Ups (24-45/20-30)

HSPU
Failed after 4th round

Metcon: 7:28
w/115#PCs, 30#DBs, yellow band for dips