Better Sam

Squat

20kgx5, 40×5, 60×3, 70×2, 80×1, 90F.

Failed right at the bottom. May have fucked this up a little by doing 50 wall ball and 50 air squats too fast yesterday. That seems like a totally pathetic excuse but last time I squatted I could rep 90 so I don’t know what’s going on.

Old PR 220#, but that was low bar. More recent high bar PR 200#.

Press

20kgx5, 30×5, 40×1, 45×1, 50F.

Most recent PR 103#. That 45 felt easy so more or less the same. Sticking point 6″ off chest. Or so.

Dips

1 EMOM for 10 mins. This was sadly difficult.

Class WOD / Ego Boost

Deadlift

135×5, 185×3, 205×3, 225×1, 245×1, 255F, 255F.

Sticking point about an inch off the ground.

Class Metcon

4 RFT:
15 wall ball shots 14#/10′
10 squats
5 push-ups

4:02.

Strength

Team Fifties
For time, working as male/female pairs, each athlete completes:

50-calorie row
50 GHD sit-ups
50 wall-ball shots
50 box jump overs

With Kath, I did 40s to approximate Gregg-like speed.

Total team time — 19:44.

Speed Cycle
10-1:
Hang Power Snatch 95/65
20 Double

6:24.

Evolution

Speed Cycle
9-6-3 Reps For Time:
Front Squat 225/145 123
Burpee-Over-Bar
Power Clean 225/145 123

5:26.

Evolution

2 mile Relay Run — loneliest edition
17:02.

Evolution

Team Fifties
For time, working as male/female pairs, each athlete completes:

50-calorie row — 2:45
50 GHD sit-ups — 3:30
50 wall-ball shots (14#/10′) — 3:05
50 box jump overs (20″) — 3:32

12:52.

Paul splits — 2:20, 5:10 (2:50), 7:20 (2:10) — maybe only did 45?, 9:45.

Em splits — 3:35, 7-ish? (3:25), 10:30 (3:30), 12:53 (2:23)

Triples Chipper F
For time:
50 Heavy medicine-ball cleans (150 lb. / 80 lb.) — Sam/Jess/Sam/Em rotation
50 muscle-ups — Sam 15 (RT-assisted), Jess/Em 17-18 each in 3 sets
100 handstand push-ups — Sam about 10 total (to 1 abmat), Jess/Em about 45 each.

Women — 12:29. Maybe 6:00 stones, 4:00 MU, 2:30 HSPU?

Men — 5:00 ish for stones; 3:30-ish for MU; 2:30-ish for HSPU.

Strength

Clean
2:00 to 1RM

Press/Pull-Up
5×2 AHAP
3:00 Rest

Press — 20kgx5, 30×2, 35×2, 40×2, 45×1/F, 42×2, 42×2, 42×2, 42×2, 42x
Pull-Up (palms backwards) — 0x2, 0x2, 0x2, 0x2, 0x2, 0x2 (C2B), 0x2 (C2B), 0x2 (C2B), 0x2.
(Alternating)

Evolution 2
(Based on assessment)

Speed Cycle
10-1:
STOH 135/95
TTB

Strength

Snatch Ladder
Starting at 60% add 20/10 lbs to bar every 45 seconds til you can’t.

35kg, 40, 45, 50, 55, 60F.

Speed Cycle
21-15-9 Reps For Time:
Thruster 95/65
TTB

Squat
5×2 AHAP
3:00 Rest

20kgx2, 50×2, 60×2, 70×2, 80×2, 80×2, 80×2, 80×2, 80×2.

Evolution

Power Endurance Cycle
3 Rounds For Time:
5 MU Ring Pull-Ups
5 Deficit HSPU Strict HSPU green+green banded
-then-
90’ axel OHWL 160/100 90? 80? However much I could just barely stand up. Axel bar plus 70#.

9:27. Mostly lunging.

Evolution 2

Speed Cycle
10-1 Reps For Time:
HSPU HR Push-Ups
Deadlift 195/125

4:49. How the fuck did Paul do this so fast.

Evolution

“Fran” — 6:16. 90-second un-PR. FUCK EVERYTHING.

Strength

Clean
1 Power Clean + 1 Clean
3×2 AHAP

45lb, 95, 115, 125, 135, 145, 150F. Not a good day. At all.

Yoke
Max distance in 3:00 230/370

60# added. Corner of Leonard to corner of manhattan and halfway back again.

Evolution

Team Agoge

400m Shoulder-to-Shoulder Walking Lunge with log

200m worm lunges (6-person team); 200m worm run.

Buy Out
15 Muscle-Ups [RT-assisted]
15 Bar Muscle-Ups

Evolution 2

Speed Cycle
10-1:
Box Jump 20″
KB Swing 35/53

5:00.

Evolution

Off The Reservation

2-mile Run — 17:44.

To track (enter at pull-up bars), 6 laps, back to gym.