Lookout

Tuesday Dec 12 2017


If you haven't seen, the dumbbells have been moved to where the GHD's used to be and at this moment are organized and quite pretty if I do say so myself (thanks Buntin and Jamie). Anyhoo, if you could do me a big and take note of where you got your dbs from and put them back in the same spot or within the correct group of dbs whenever you use them starting with today. We're still moving some stuff around but I think we are getting close to a much more efficient, safe and toy filled little gym! Hope you are all enjoying your time when you are within our doors. 
Have a great Tuesday!
1.) 6 Deadlift @ approx 65% + 10 Box Jumps 24/20" every 2 minutes for 4 rounds
2.) Lookout
12 minute AMRAP
With 50/30lb Dumbbells
6 Dumbbell Thrusters 
12 Dumbbell Step-ups 
24 Toes To Bar
upon completion of AMRAP 
500m Row for time 
*3.) 7 minute AMRAP
11 Snatch 135/95lb (95/65)
13 Snatch 155/105lb (115/85)
15 Snatch 185/125lb (135/95)
Max Effort 205/135lb (155/105)
Note: Snatch can be power or full. Scaled weight is in parentheses 
*4.) 5 rounds 
10 Reverse Hyper 
10 Back Extension 
10 Freestanding Handstand Push-ups 
Note: fshspu begins in headstand/tripod position and is complete when athlete goes up to a Handstand and returns to a stable Headstand/tripod. Scale with the wall behind you but do not use the wall except for emergency 🚨 
*5.) Pressing Snatch Balance @ approx 50% of 1RM Snatch 3-3-3-3, rest no more than 2 minutes between sets 
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.

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4+1 T2B 2:13 row
155 DL...that was a rough one after vacation....🤢
2rds + 10 step up, 30#
1:57 row
105# DL 4 rounds and some box
4+ 1 step up; 1:48 row
185 DL. 12/15 snatches At 125
2+3t2b. #25
165dl 1:51 row
2 rounds + 10 TTB RX
140# DL. 2:13 row
3 + 10/24 | 335 DL | 1:41 row
Subbed t2b for laying scorpion thinger due to ripped hand.
2 + 12 T2B | row 1:48
DL 265#
2+12 T2b rx 1:45 row
Clean PR 145#
Couldn’t come in because I had to work, but no joke I literally just PRed my clean at Xperience Fitness
3 rds 2 thrusters
165 DL tight back snatch work
3 rounds + 5 thrusters @ 45 dL 265 row 1:44
200 dL. 1:51 row. Snatch work. Tripod to headstands. Low ring work.
3 rd’s 155# DL
3 + 2 stepups
35# 20" box leg raises, 1:46 row
3rd+8step up; 1:52 row
205#DL
3+16 t2b
25#, 18” box. 175# DL. 2:13 row
2 rds + 10 ttb, 30# db, 1:36 row
225# DL
3 rounds + 10 toes to parallel, 20# DB
145# DL, 1:57 row
2 rounds + 21 T2B @ 40#
DL @ 255#
12:56 yesterday's HQ wod at 135#
BS 6x1 at 330
3+ 2 Step ups
Toes to Rig 20# DB
3rds + 4step ups RX (1:49 row)
155# DL w step ups
Row 2:05🤢
165# DL
2+16 T2B, 1:51 row
DL 165#, snatch ladder 65/85/105-got through 6/15, ski and GHD
Hiked Camelback Mountain
Phoenix, AZ
3 rounds + 2 TTB, 1:48 Row
175# DL, Snatch AMRAP was a disaster - low on fuel and trid o push thru. got to 8 of the 105snatch. + Snatch Press Balance with Grants - THANKS for the technique help! PS Happy Birthday Tom!!!
DL@255# 18 min AMRAP w/ TK
Worked up to a 185# snatch failed 190#
3rds + 3 thrusters
Row @2:08 cardio 💩; DL @275
4 rounds + 3 step-ups
1.) DLs @ 325# / Started with 3x8 T2B, then 4x6, then 6x4 / Went home to complete my Humanities online Final Exam. Christmas break has begun!
4+8 step up
DL @225. Snatch ladder.
3 rounds + 10 t2b Rx wt. Step ups
#125 DL 2:09 row
3 rounds and 20 t2b. 1:45 row
250 deadlift. 25# dumbbell
4 + 4 step up
2 + 20 T2B, 1:51 row
T2B - worked on trying to cycle, toes parallel DL 195#
4 + 2 DB thrusters
I don’t wanna talk about the row. 195# DL. 4/15 snatches 125#.
3R + 12/24 T2B
SA Th to 14" box@#17.5/14" BSU; DL @#165 (lighter than Fri but I did SL-RDL yesterday.🙄); Yoga & 50 GHSU/50 GH-HE.
4 rds even; 2:00 row
295 DL
3 rds + 7 SU @ 35#
3 rds + 2 stepups; 1:38 row
275# DL
3 rd + step ups, 5 & 10# Db, toes to rig
115# DL
2+7 t2b. 40# 1:50 row
265# dl