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

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Open WOD 13.4

Decided to do this one twice today… not really sure why but felt like I needed a redo after the first try.

Noon – 57 reps RX

5:30pm – 65 reps RX

Glad I did it again – my goal was to get through the round of 12 and made it to the start of the round of 15. Happy with that. I seriously need some lungs though…

13.4
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

“White”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White”
5 Rounds
3 Rope Climbs
10 Toes to Bar
21 OH Plate Walking Lunges (45/25)
Run 400m

LII
5 Rounds
1 Rope Climb
7 Toes to Bar
21 OH Plate Walking Lunges (45/25)
Run 400m

Did level II today as I HATE HATE HATE rope climbs and generally can’t do more than 1 per round since I kinda just monkey myself up there using mostly arms… bleh

21:02ish at level 2

12 Days of Christmas

1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Snatch (53/35)
5 Box Jump (30/26)
6 Sit Up
7 Deadlift (185/125)
8 Push Up
9 Squat
10 KB Swing (1.5/1)
11 Burpee
12 Toes to Bar

32:02RX

Holy sh*tballs. That sucked.

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.

11/8

Squat Snatch
3-3-3-3 (Add 5lbs from last week)

5 Rounds
10 Hand Release Push-ups
8 Deadlifts (185/125)
6 Toes to Bar

 

Squat Snatch

70 across the board (bleh!)

Metcon: 4:28RX

Really happy with this as I was FINALLY able to string almost all of the TTB together!  The 2nd round I did those stupid double kicks, but found it again on rounds 3-5 and the 1st full round too.  Weeee

11/2

EMOTM 10 Minutes
1 Snatch Balance
4 Toes to Bar

10 HSPU
20 Burpees
40 Wallballs (20/14 to 10ft)
10 HSPU
15 Burpees
30 Wallballs
10 HSPU
10 Burpees
20 Wallballs

EMOTM
W/60#s

Metcon: 13:22rx