4/19

EMOTM 7 Minutes
2 Overhead Squats
3 Muscle-ups

4 Rounds
10 Deadlifts (275/185)
10 Pistols
10 DB Push-Press (45/30)

EMOTM
85# OHS
2 MU transitions (from laying on floor)

Metcon: Not sure of time.. pretty sure I finished last though. Like 10 minutes-ish

4/16

EMOTM 7 Minutes
2 Power Clean
5 HSPU

Run 800m
50 Sit-ups
50 Deadlifts (95/65)
Run 600m
30 Knees to Elbows
30 Power Cleans (95/65)
Run 400m
10 Toes to Bar
10 Power Snatch (95/65)
Run 200m

 

EMOTM: 135# 3 hspu/round

Metcon: 20:56RX

4/9

2.45 Mile Run

EMOTM 10 Minutes
5 HSPU
2 Deadlifts

4 Rounds
200m Farmers Carry (45s/30s)
1 Rope Climb
40 Double Unders
Use plates, DBs, or KBs (don’t drop them) for the farmers carry. Weights were chosen to be scaled up if equipment is lacking.

EMOTM
195# DL
hodge podge of HSPU – 5 for first few rounds, then slowly did less…

Metcon:
17:17ish RX

This F*CKING SUCKED!!!! Farmers carry’s with DB’s is shockingly difficult on the shoulders.

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

3/19

EMOTM 10 Minutes
2 Deadlift
2 Deficit HSPU

3 Rounds
1 Minute Row
1 Minute Alternating Full Stop DB Snatch (70/50) *
1 Minute Goblet Lunge
Rest 1 Minute
*This means the DB must come to a full stop on the ground, you cannot switch hands on the way down and tap and go.

EMOTM
200# DL
2 deficit hspu first 3 rounds, then 1 per (started with 45’s, then 25’s for last 7 rounds)

Metcon: 127RX

2/26

Squat Snatch
65×10
85×5
95(f)
95(PR!)
100 (f)
100(f)

30 Mins – EMOTM
2 Bench Press (115)
1 DL (225)
2 Squat Clean (110)

First few rounds as above, then 1/1/2 until 20, then 1/1/1 til 23, 2/2/2 for 24 & 25, 1/1/1 26-28, 2/2/2 29 & 30

Holy. Fuckstick.

“Roy”

“Roy”
5 Rounds
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull-ups

27:07rx