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

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3/27

Jerk
3-2-2-1-1-1

21-15-9
KB Swings (53/35)
Hand Release Push-ups
Alternating Pistols

Jerk
Was not feeling it today – wrist was on fire! 85-85-115

Metcon:
7:58RX

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

1/23

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

AMRAP 10 Minutes
6 Pistols
6 Pull-ups
6 10ft Wallballs (20/14)

Jerk
95 across – trying to work on form. It’s not going well.

Metcon: 5+4 RX+ (C2B and 16#)

12/16

5 Rounds
1 Minute DB Weighted Burpee (50/35) *
1 Minute Alternating Pistols
1 Minute 1 Arm DB Hang Power Snatch (50/35)
Rest 1 Minute

* Burpee is done with DB in each hand. No jump at the top of the burpee.

No clue – didn’t count. It sucked though.

11/10

Row 2000m
50 Pistols
30 Hang Cleans (225/135)

Scaled to 115# after a few failed attempts at 135. Boo.
22:20

9/16

Bench Press
3-3-3-3

AMRAP 10 Minutes
4 Power Clean (165/110)
8 Burpees
12 Pistols

Bench
85-105-105-105

Metcon:
4+9rx