8/21

EMOTM 10 Minutes
2 Snatch
2 HSPU

50 KB Swings (53/35)
50 Situps
Run 800m
25 KB Swings
25 Situps
Run 400m

EMOTM
Snatches at 55
2 HSPU
FINALLY think I figured out how to snatch!!!! Woot woot. Now to add some weight… Grrr

Metcon:
12:22rx

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“Helen”

EMOTM 10 Minutes
2 Squat Snatches
4 HSPU

“Helen”
3 Rounds
Run 400m
21 KB Swings (53/35)
12 Pullups
(Compare to 3/29/12 – 11:34rx)

EMOTM
2 Squat snatch (55)
3 HSPU/round
*went to 1/1 per round on minute 7 or 8…

Helen – 13:22rx
I’ve clearly digressed and/or the volume work before hand wore me out! Blehhh

“Rankel”

“Rankel”
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

“Rankel”
AMRAP 20 Minutes
6 Deadlift (225/155)
7 Burpee pull-ups
10 Kettlebell swings (70/53)
Run 200 meters

4+20rx

7/24

EMOTM 10 minutes
1 Hang Squat Snatch
1 Overhead Squat
4 Toes to Bar

21-15-9
Ring Dips
KB Swing (70/53)
10ft Wall Balls (20/14)

65# HSS

Scaled to 15-12-9
11:?? This sucked.

“Filthy 50”

“Filthy 50”
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35)
50 Walking Lunges
50 Knees to elbows
50 Push press (45/35)
50 Deadlifts (95/65)
50 10ft Wallball (20/14)
50 Burpees
50 Double unders

29:52rx

7/16

The one set of 25 burpees happens after the set of 9 KB swings. At this point you should know your 5RM. We have been doing sets of 5 for months. We are taking weight off of that and then only doing it for sets of 3. It may feel easy at first, but it won’t in a few weeks as you add 10lbs every week.

Squat
3-3-3-3-3 (90% of your 5RM. Do not go higher even if this feels light).

21-15-9
Overhead Squat (115/75)
KB Swings (53/35)
25 Burpees

Squat
155 across the board

OHS at 65
8:xx

7/11

Press
5-5-5 (add 2.5-5lbs from last week)

21-18-15-12-9
KB Swings (70/53)
Air Squat
Push-press (75/55)

Press
90-90-90

9ish minutes I think….