10/9

EMOTM 10 Minutes
3 Deadlifts
2 Muscle-ups

3 Rounds
15 KB Swings (70/53)
15 Ring Dips
50 Double Unders

EMOTM
DLs 195

Metcon:
9:30ish w/8ish dips per round. Still recovering from Fridays dips. This f’ng sucked. For reals. I seriously need to learn to kip these damn things.

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10/5

EMOTM 10 Minutes
2 Deadlifts
4 HSPU

3 Rounds
Run 400m
21 KB Swings (70/53)
15 Ring Dips

EMOTM
DLs 195
2 HSPU per round

Metcon:
17:?? Rx
Life sucker.

8/22

Press
3-3-3-3-3

3 Rounds
15 Ring Dips
30 Squats
60 Double Unders

Press
75-85-90-90

Metcon
Lvl 2-ish
10 Dips
30 Squats
30 DU

1st round – 10 strict dips, 30 squats, 60 DUs
2nd and 3rd round – 5 strict, 5 yellow, 30 squats, 30 DUs

8/3

EMOTM 10 Minutes
2 Clean and Jerk (115)
2 Ring Dips

5 Rounds
5 DBs Step Ups (24/20) Each Leg (10 Total)
10 DB Ground to Overhead (45/30)
15 Sit-ups

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.

5/30

Press
5-5-5

5 Rounds
3 Muscle ups
6 Hang Power Snatch (115/75)
9 Bastards

5/13 @ 630

C&J
3-2-2-1-1-1

21-15-9
One Arm DB Snatch (70/45)
Dips

C&J
85-115- then it went downhill….
Thought I was going to break my back by over extending and arching on the jerk. Got scared and threw in the towel. This sucks cause my PR is 135…. So I could’ve done more. Blower.

Metcon:
9:?? W/ 40#DB
21-15-9 on snatches
15-12-9 on dips