2.4.16

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1) EMOM for 7:00-

8 Hang Power Cleans @ 65#
8 Burpee Over Bar
7 Rounds at 7:51
Played with different Burpee styles. The best seems to be step up lunge from the Burpee, never stand all the way up and jump over. Which is not how I’ve done them in the past. I usually do full Burpee two steps forward jump over.

2) For time:

50 Wall Balls 14# (30/10/10)
50 C2B Pullups (12/11/13/7/7)
50 Cal Row
7:20 – hard getting the rowed over 1,000cal at the end!
3) For total reps:

3 rounds of-

:30 ME Back Squats @ 65#
:30 Rest
15/16/15

*Rest 2:00

3 rounds of-

:30 ME Back Squats @ 85#
:30 Rest
15/13/14

*Rest 2:00

3 rounds of-

:30 ME Back Squats @ 105#
:30 Rest
13/12/12

Ummmm those squats hurt! Thank you… Needed that. Sometimes this stuff is more potent than … another metcon (said drably).

MFS: 3/3/3 – good for a morning. Moderate back stuff but able to work thru it.

2.2.16

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1) 10:00 Snatch practice – working back into some weight

2) 5 rounds of:

:30 ME Thrusters @ 55#  (16 all)
:30 Rest
:30 ME Assault Bike  (8-9cal all)
:30 Rest
:30 ME TTB  (21 then the rest 20)
:30 Rest

3) With HR @ 140 – 30:00 of:

Sled Push – sorta grindy pace – with…

15 Burpee Stepups 20″ every 3:00 beginning at 3:00

Burpee Stepups were taking about 2:00 so wasn’t a lot of sled pushing but still good. Also I forgot my HR monitor so pretty sure I was 150-155 for most of this. Whoops!

MFS: 3/2/3 – feeling better today.