April 18-21

Fri Apr 18

A- sc clusters- 1.1.1.1.1, 2min rest- 155/ 175/ 195/ 215/ 235lbs

B- 1.25 fs x3, 2min- 185/ 195/ 210/ 225/ 225lbs

+

for time-

7/ 6/ 5/ 4/ 3/ 2/ 1 hsc 185lbs

4 archer pull-ups (2ea)

~6:25

+

7 RFT

5 strict c2b pu

30 DU

5 strict t2b

10 burpees

~12:15

Sat Apr 19

A- heavy 3 tng ps- 175lbs

B- heavy 3 tng pj- 230lbs (240 x2)

C1- 3 tng DL- 365/ 375/ 385/ 395/ 405

C2- 3 fg cgbp- 245/ 255/ 260/ 265/ 270

D- 3 hpc 205lb EMOM x12

+

for time

100 2pd kbs

100 ring dips

~9:09 (4:28 kbs)

+

300s FLR- ~7:28

+

45min mobility/squat

Sun Apr 20

10 rounds 80%

15 Cals watt bike

100m 2 2pd kb farmer walk

30s ea sa handstand hold

~35:09

+

21/ 15/ 9

65lb scott curl

85lb skull crushers

~5:48

Mon Apr 21

part 1

30min watt bike, lvl 18

30s on- ~95 rpm / ~350 Watts

30s off- ~65 rpm / ~225 Watts

~505 Cals, 288 Watt avg, 80 rpm avg

part 2

A- squat snatch- 185lb, groin feeling a little better... it struggled with catch, so called it here...

B- FS- 185(4)/ 205(5)/ 225(4)/ 245(1)/ 260(1)/ 260(1)/ 275(1), feeling better, but not quite there yet...

C- slss-135lbs(4ea) x5, 90s

D- harop curls- 5x5, 60s

~gm2