12/17

Squat
3-3-3-3 (add 5-10lbs from last week)

4 Rounds
10 Hang Squat Clean (115/75)
5 Push-Press (115/75)
10 Back Rack Lunge (115/75)
5 Push Jerk (115/75)

Squat
175-185-195-195

Metcon: 12:30ish RX
First round unbroken then fell off the cliff. Sonofabitch.

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7/30 @ 630

Squat
3-3-3-3-3

4 Rounds
5 hang squat clean (155/105)
10 OH Plate Lunge (45/25)
15 Pushups

Squat
190-190-190-190(1)

Metcon
9:45rx

8/22 @ 5pm

Squat
3-3-3-3 (80% 1RM +5lbs)

4 Rounds
6 Unbroken Hang Squat Clean (135/95)
8 Unbroken Ring Dips
10 Unbroken Toes to Bar

Remember that if you are still working on 10 strict pull-ups, you should be doing push-ups rather than dips.

Back Squat
135-155-155-165 (failed on 3rd)

Metcon:
8:04
W/ 85# HSC & Pushups

**Worked on pullups before the WOD today….really trying to be able to do more than 3 at a time. Tore my hands for the first time and am oddly happy/proud about it.** 🙂

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2/8 @ 6pm

W/U:

10 Minutes (on the minute)

4 Hang Squat Cleans

4 V Situps

4 Pullups

 

Muscle Up Practice
10 Minutes
WOD:

Tabata Box Jumps (20/16)
Tabata Push-ups
Tabata Row
Tabata Sit-ups

 

METCON:  233 scaled to 17in. box jumps since they will likely be the death of me.  I hate you box jumps.  I hate you so bad.

 

1/06 @ 0630

Hang Squat Clean (Should be full squat cleans)
3×3

3 Rounds for Time:
3 HSPU
5 Ground to Shoulder (185/125) – can do any type of clean you want to get the bar up.
7 Box Jumps (30/24)

Hang Squat Clean 85lbs.

5:16  (Subbed HSPU negatives for HSPUs.   Power Clean 65 lbs.)