“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

54:50rx

4/21 Barbell Complex

4 Rounds
1 BB Complex * (95/65)
20 Pull-ups

* BB Complex consists of
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Power Snatch Balances
You can rest anywhere but the bar cannot touch the ground during the complex.

12:26RX

Power Snatch Balances are f’ing stupid.

“Roy”

“Roy”
5 Rounds
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull-ups

27:07rx

2/18

Squat
1-1-1-1-1

21-15-9
Overhead Squat (115/75)
Pull-up
KB Swing (53/35)

Squat
205-225-225-245(f 2 inches shy) 😦 – 145(f). So close to a pr. Bleh.

Metcon: 10:35rx
Need to put in some serious time working on OHS.

“Hope 4 Kenya”

Clean and Jerk
1-1-1-1-1

“Hope for Kenya”
AMRAP 12 Minutes
50 Squats
30 Push-ups
15 Pull-ups

Clean and Jerk
115-125-135-135-145(PR)-150(f on jerk)

Metcon:
Just short of 3 rounds
Shoulders were shot so I did 20 situps and 10 Pushups per round instead of 30 Pushups.

2/14

Snatch
2-2-2-2

4 Rounds
8 DB Squat Cleans (45/30)
10 Pull-ups
12 Games Standard Box Jumps (24/20)

Snatch
Fuck. Snatch. Day.
65-65-65-75. Things were not working today.

Metcon: 10:00rx
Also fuck box jumps.

“Barbara”

“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.

46:00rx
F YOU, Barbara.