Glow 6.3

Power Snatch 3 @ 135#, 2 @ 155#, 2x1 @ 160# - 170#, 2 @ 135#

Power Clean and Jerk 2 @ 180#, 4x1 @ 190# - 200# - 205# - 185#

Front Squat 3 @ 225#, 2 @ 250#, 2x1 @ 265# - 280#

Metcon - Excavator Challenge

FT:

30 DBall Cleans, 150#

LT = 5:53

5:22

Metcon - Flight Simulator

 For Time:
Unbroken Double Unders from 5 to 50 then back down to 5 by 5s.
*Must break between each set but not during

LT = 21:21 in 2014

21:06

*Despite breaks at 40/45 and TWICE at 49/50

Glow 6.2

Power Clean 2x2 @ 185# - 200#, 2x1 @ 210# - 220#

Power Snatch 3 @ 135#, 2 @ 155#, 2x1 @ 160# - 170#, 3 @ 135#

Snatch Pull 3 @ 155#, 2x2 @ 165# - 175#, 1 @ 185#, 3 @ 155#

Push Press 3 @ 165#, 2x1 @ 185# - 195#

Half Kneeling Single Arm Press

2x6 @ 1 pood KB

2x6 @ 45# DB

Glow 6.1

Couch Stretch Pulses 3x20

Hang Power Snatch 3 @ 135#, 2x1 @ 155# - 160#, 3 @ 135#

Power Clean 3 @ 185#, 2 @ 195, 2x1 @ 205# - 215#, 3 @ 185#

Clean Pulls 3 @ 205#, 2 @ 225#, 1 @ 240#, 3 @ 205#

Back Squat 3 @ 315#, 2 @ 340#, 2x1 @ 360# - 375#, 3 @ 315#

Hamstring Leans 3x8 w/ 20# DB

Nordics 3x5

Metcon

AMRAP 15:
20 GHD Situps

40 Air Squats

30 Cals Bike

3R + 14

Metcon - Slingshot Challenge

Max One Arm DB Hang Power Snatch, 45#

*10 min cap

*can only switch hands once

*over once DB is dropped

*can only rest while holding in one hand, OH or straight down

Right 62 @ 2:35

Left 51 @ 4:46

Total = 113

Str

Poliquin Step Ups 5x15 @ BW - BW - 45# - 65# - 75#

Booty Sprout Hip Thrusts 4x20 @ 2 heavy

Donkey Calf Raise (belt) 4x20 @ 45#

Metcon

15-12-9-6-3 FT:

Deadlift, 275#

Burpee Pullups

13:53

Reverse Hypers 3x10 @ 180#

Supine Machine double Hip Flexion 3x10 @ 50#

Glow 5.3

Power Snatch 2x2 @ 145# - 155#, 1 @ 165#, 2 @ 145#

Power Clean & Jerk 2 @ 180#, 3x1 @ 190# - 205# - 185#

Snatch Pull 3 @ 155#, 2x2 @ 160# - 165#, 1 @ 175#, 3 @ 155#

Snatch Deadlift 5 @ 205#, 2x3 @ 225#

Metcon

3 RFT:

100 Double Unders

20 Burpees

11:58

Glow 5.2

Hang Power Clean 2 @ 175#, 3x1 @ 185# - 200# - 175#

Power Snatch 3 @ 145#, 2 @ 155#, 1 @ 165#, 3 @ 145#

Clean Pull 3 @ 195#, 2x2 @ 205# - 220#, 1 @ 230#, 3 @ 195#

Front Squat 3 @ 235#, 2 @ 250#, 2x1 @ 265# - 275#, 3 @ 225#

L Sit Press 3x10 @ 65#

QL Raises 3x10 @ 30# DB

Metcon

In a 12 minute window:

75 Wall Balls, 10', 20#

60 Cals Bike

Max Burpees

35

Glow 5.1

Hang Power Snatch 2x2 @ 145# - 155#, 1 @ 160#, 2 @ 135#

Power Clean 3 @ 185#, 2 @ 200#, 1 @ 210#, 3 @ 185#

Jerk 2 @ 175#, 3x1 @ 185# - 195# - 175#

Back Squat 3 @ 315#, 2 @ 340#, 2x1 @ 360# - 370#, 3 @ 315#

Strict Pullups 5x6

Metcon

Tabata Med Ball to Toes, 20# (L+R=1)

Tabata DB Floor Press, 45#

Tabata Squat Jumps

Tabata Single Unders

*no rest btwn

51-68-94-389

Aux

Supinated/Pronated Grip Shoulder Extension Press Backs 3x10 @ PVC + 5#, 2x5 @ 45# BB

Short Banded Abduction to V-Up 3x15

Big Toe Flex/Ext w/ Resisted Abduction 2x25 

MF Bent Leg Hip Extension continuous tension (prone on bench) 1 set x 1 minute @ 15#

Metcon

3 RFT:

10 Devil Press, 15#

20 KBS, 1.5 pood

30 Back Extensions

5 DBall Cleans, 100#

LT = 11:35

10:51

Metcon

1 Min DUs

1 Min Pushups

1 Min Air Squat

2 Mins DUs

2 Mins Pushups

2 Mins Air Squat

3 Mins DUs

3 Mins Pushups

3 Mins Air Squat

Total reps = 577