5/30

Snatch
2-2-2-2

Run 1 Mile
Rest 2 Minutes
Row 1500m
Rest 2 Minutes
50 Burpees
Complete in any order.

Snatch
65-85-85-85

Metcon:
24:11rx

3/25

Overhead Squat
3-3-3-3-3

1000m Row
Rest 2 Minutes
5 Rounds:
5 Weighted Pull-ups (50/35)
7 Box Jumps (30/27) * Ladies, use a 24in box w/ a 25# plate

OHS
85-95-105-115(PR)

Metcon: 14:49 w/20# weighted pullups
Think I only did 4 rounds…. whoops.

3/19

EMOTM 10 Minutes
2 Deadlift
2 Deficit HSPU

3 Rounds
1 Minute Row
1 Minute Alternating Full Stop DB Snatch (70/50) *
1 Minute Goblet Lunge
Rest 1 Minute
*This means the DB must come to a full stop on the ground, you cannot switch hands on the way down and tap and go.

EMOTM
200# DL
2 deficit hspu first 3 rounds, then 1 per (started with 45’s, then 25’s for last 7 rounds)

Metcon: 127RX

2/24

Squat Clean
125x1x5

4 Rounds
1 minute row
1 minute thruster (95/65)
1 minute pushups
1 minute rest

Total: not sure…. Oops.

2/19

EMOTM 10 Minutes
2 Deadlift
2 Muscle-ups/Transitions/Dips

6 Rounds
Row 30 Seconds (Cals)
Rest 30 Seconds
Burpees 30 Seconds
Rest 30 Seconds

EMOTM
205#

Metcon: not sure… Around 115ish

2/11

Squat
1-1-1-1-1

Tabata
Row (Calories)
Push-ups
KB Swing (53/35)
Complete 6 rounds of 20 seconds of work followed by 10 seconds of rest. Do all 6 rounds of one exercise before you move onto the next.

Squat
205-205-225(f)-225-235(f)

Metcon: around 120ish…

“Tabata Fight Gone Bad”

“Tabata Fight Gone Bad”
8 Rounds of 20 Seconds of Work Followed by 10 Seconds of Rest of:
10ft Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/20)
Push-press (75/55)
Row (Cal)
Complete all 8 rounds of each exercise before moving on to the next.

260-300ish RX
Kinda lost count.