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

1/14

Squat
3-3-3-3

4 rounds
1 Minute Power Snatch (115/80) *
1 Minute Wallball (20/14 to 10ft)
1 Minute Rest

* Your hands must come off the bar and you must stand all the way up between reps. No touch and go. Press outs and muscle snatches are not Rxd. These should be good, clean reps each time.

Squat

190X5X3

Metcon: 69 rx’d+ (85# power snatch & 16# wall ball)

11/27

EMOTM 10 Minutes
2 Power Snatch
4 HSPU

4 Rounds:
12 Games Standard Box Jumps (24/20)
10 Alternating DB Step-Ups (70/50) (One DB)
8 Toes to Bar
6 DB Snatches (70/50)

EMOTM
85# w/ 4hspu first 2 rounds then a steady decline… bleh

Metcon: 12:02RX
This sucked donkey balls.

9/18

EMOTM 10 Minutes
2 Power Snatch
3 HSPU

3 Rounds
21 KB Swings (70/53)
15 Pullups
Rest 1 Minute

EMOTM:
85# Power Snatch
3 HSPU first 3 rounds then dropped to 1 per

Metcon:
10:11rx

Back Squat (make up after metcon since I missed the Monday wod)
2-2-2-2

175-175-195-205(f)

8/28

EMOTM 10 Minutes
2 Power Snatches
2 Muscle ups

3 Rounds
Run 600m
30 Push Ups
3 Rope Climbs

EMOTM
2 PS at 85#

Metcon:
Shoulder is feeling extra spicy today so I went with a “choose-your-own-adventure” wod:

3 Rounds
600m run
30 Situps round 1&2, then 50 on 3rd round
14:44 might have been 15:44…not super sure

7/2

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

AMRAP 7 Minutes
4 Power Snatch (115/75)
8 Burpees

Squat
185-180-180
Up 5 from last week

Metcon:
6+1

6/19

Power Snatch or Snatch High Pull
3-3-3-3 (SHP is 105% of your 1RM Snatch)

Run 800
5 Rounds:
10 DB Ground to Overhead (50s/35s)
30 Double Unders

Snatch
55-65-75-95-100

Metcon:
18ish…