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

“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

1/24 @ 6pm

2 Rounds
25 Box jump, (24/20)
25 Jumping pull-ups
25 Kettlebell swings (35)
25 Walking Lunge
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions/Stiff leg deadlift (95/65)
25 Wall ball shots (20/14)
25 Burpees
25 Double unders
Post time to comments. Compare to 111221.

26:33 w/8ft wallball

1/11 @ 6pm

Jerk
4-4-4-4 (At least one of the jerks in each set must be a split)

3 Rounds
Row 1 Minute
Burpees 1 Minute
Knees to Elbows 1 Minute
Rest 1 Minute
Post loads and total reps+calories to comments.
Complete the exercises in any order. Don’t tear your hands, you need them tomorrow.

Jerk: 85-85-105-105

These were super heavy today at 105 which is weird since my max is around 130…I think my shoulders are tired from the HSPUs yesterday.

Metcon: 119RX

12/1 @ 6pm

Snatch
3-3-3-3-3

21-15-9
Russian KB Swing (70/53)
Wallball (20/14)
Knees to Elbows

Snatch
55-55-65-65-65

Metcon: 9:46RX

10ft wallballs are a sonofabitch!

7/2 @ Noon

“The Seven”
7 Rounds
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlift (245/175)
7 Burpees
7 KB Swings (70/53)
7 Pull-ups

Pack-ish Version – scaled the following:
20lb DB Press for HSPU
55lb Thrusters
105lb Dead Lifts
35lb KB Swings
Banded Pullups

Time: 32:27

This was brutal. My body hates me.

1/4 @ 5pm

AMRAP in 15 Minutes:
15 Hang Power Cleans (75/55)
10 Burpees
5 Knees-to-Elbows

Score: 6 + 12