2/19

EMOTM 10 Minutes
2 Deadlift
2 Muscle-ups/Transitions/Dips

6 Rounds
Row 30 Seconds (Cals)
Rest 30 Seconds
Burpees 30 Seconds
Rest 30 Seconds

EMOTM
205#

Metcon: not sure… Around 115ish

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2/13

Jerk
3-3-3-3 (add 2.5-5lbs from your last set of triples)

5 Rounds
5 Deadlifts (275/185)
10 Burpees

Squat Clean and Jerk
85-115-115-125

Metcon: 5:25rx
DLs were much easier than I thought they’d be!

1/31

EMOTM 10 Minutes
2 Deadlift
2 Muscle-ups/MUT/Ring dips

AMRAP 10 Minutes
3 HSPU
6 Pistols
9 Russian KB Swings (70/53)

EMOTM:
205# and 1 or 2 bar muscle ups per round (w/green band)

Metcon: 6rx

“Diane”

EMOTM 10 Minutes
2 Front Squats
5 Knees to Elbows

“Diane”
21-15-9
Deadlift (225/155)
HSPU

EMOTM
135#

Diane – 12:30 rx

I hate you Diane, I hate you so bad. Whore.

1/11

EMOTM 10 Minutes
1 Deadlift
4 HSPU

3 Rounds
15 Alternating DB Snatch (70/50)
15 Toes to Bar
15 Push Press (95/65)
Rest 1 Minute

EMOTM
235/4 HSPU for first 5 rounds, then 3 for 1, then 2 for the rest

Metcon: 11:53 w/25 situps per round instead of TTB

“McGhee”

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

“McGhee”
AMRAP 30 Minutes
5 Deadlift (275/185)
13 Push-ups
9 Box Jumps (24/20)

10+1RX

12 Days of Christmas

1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Snatch (53/35)
5 Box Jump (30/26)
6 Sit Up
7 Deadlift (185/125)
8 Push Up
9 Squat
10 KB Swing (1.5/1)
11 Burpee
12 Toes to Bar

32:02RX

Holy sh*tballs. That sucked.