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.

11/14

Jerk 1-1-1-1

10 Thrusters (135/95)
10 Weighted Pull-up (50/35)
20 Thrusters (95/65)
20 Chest to Bar Pull-ups
30 Thrusters (65/45)
30 Pull-ups
Change your own Weights

Jerk
120-125-130-130
Was able to focus on keeping my elbows up and felt so much better than normal!  Now gotta work on the split landing… grrr

Metcon: 14:47RX

“Grace”

Squat
3-3-3-3

Weighted Pull-ups
3-3-3

“Grace”
30 Clean and Jerks (135/95)

Squat
Went back to low bar this week!
125-175-190-190

WP
20 – 25 – 30
W/kips

Grace
4:47rx (7 secs faster than last time… Still slower than my PR though. Grrr)
I thought I loved grace. I was incorrect. Not only do I not love her, I hate her guts.

4/20 @ 630

Weighted Pull-ups
1-1-1-1-1-1-1

AMRAP 10 Minutes
4 Push-Press (115/75)
8 Pull-ups
12 Overhead Lunge (45/25 Plate)

Weighted Pullups
25-25-35-35-35-35-40(f)-35-40

Metcon:
6ish rounds, I think

“Quarter Gone Bad”

“Quarter Gone Bad”
5 Rounds of 15 Seconds of Work and 45 Seconds of Rest
Thruster (135/95)
Weighted Pull-ups (50/30)
Burpees

Total: 74 w/20# weighted pullups & 85# thrusters

**We did this back in October and I got the following score: 69 reps w/85# thrusters, yellow & red band for strict pullups. HUGE improvement since I went from using bands to 20# weighted pullups. I’d say that’s progress. I need to increase to 95# thrusters next time.

11/22 @ 6pm

Weighted Pull-ups
3-3-3-3-3

3 Rounds
Row 500m
20 KB Swings (53/35)
20 Burpees
10 Toes to Bar

Weighted Pullups
10-10-15-15-15

Metcon:
17:44rx