Nemo

Thursday Dec 12 2019


1.) Every 1:30 for 6 Rounds
1 Clean & Jerk @ 92.5%
2.) 12 min up the ladder
1 Ring Muscle Up + 1 Ring Dip
1 Deadlift 315/225lb
-Add one rep to the Ring Dip and Deadlift each round, NOT the Muscle Up
*3.) 3 Rounds
10 GH Raises
10 Back Extensions
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9 rds (225#)
Ring rows and pushups. 185# C&J
225(3)/235(3) pc&j
9 + 4/10 Deadlifts RX
205# CJ
6 dips of round 10 rx
2 of 9 deads
C&J @ 225#
4/8 DL 225# pullup/band ring dips
8 + 1 mu ring dip
C+J @ 285. -Failed one jerk
130 C&J. 9 rounds + 1 pull & tuck pullup + 1 hand release pushup
Did pull and tuck pullup for MU. Did hand release pushups for dips
6/8 DL. 2 rds at 205#, 6 at 285#. Banded dips
230# c&j
255,265,270,275,280,300clean (x)jerk(x)
1/8 dips 205# DL
Power clean and jerk 150#
11 out of 11 DL
UB until round 8 / C&J: 5 @ 260#!, 1 @ 265#! / HBBS Walk-Outs: 15 seconds @ 225, 315, 365, 405, and 455# / EMOM5: 3 Toes-to-Hands on the rope + 1 Rope Climb (From 12-5-19) / Frog stretch & hamstring stretch.
9 rounds (205 DL w/strict dips rounds 1-7)
185 C&J
6 out of 8 dl. Low ring dips that became negatives.
185x4 195x2 on cleans
1/8 DL Rx
170# c&j
Into DL of round 8, 275
C&J at 225, 7:15 fun 27-21-15 burpee/chest-to-bar
2/9 ring MU dips @ 275#
Swam 1500yds, I'm Nemo!