Saturday 180512
“Nasty Girls”
3 RFT:
-50 Air Squats
-7 Muscle-Ups
-10 Hang Power Cleans 135/95lbs
or
“Nasty Girls V2”Â
3 RFT:
-50 One-Legged Squats, alternating (Pistols)
-7 Muscle-Ups
-10 Hang Power Cleans 175/115lbs
Compare to May 13, 2017
HPC 4-3-2-1-1
85-105-115-125-135
Nasty Girls w/ burp C2B, 95#
10:36
Strength: Hang Power Clean
4@135
3@185
0@205
1@205 (Hang Split Clean)
0@225 (Hang Split Clean)
Modified WOD: 3RFT
25 Air Squats (knee could not handle more than this)
7 BMU’s
10 HPC’s w/135
14:22
Nasty girls v1
11:32
First time to do it, MU felt good after 10 weeks
Good work Kevin, crushed it today
Hpc
135-225-275-305
HPC
155.165,175,200,215
Mast girls
Rxd
18:55. Not a PR
Hang Power Clean up to 185# (ties PR)
Nasty Girls version 1 with bar MUs
14:40
HPC 4-3-2-1-1
85-115-125-135-140PR!!
Nasty Girls with step ups
15:58
Hang Power Clean: 4@185; 3@205; 2@225; 1@245; 1@255 (f)
*
WOD: 3RFT- 50 air squats; 7 burpee C2B; 10 HPC (135)
*
10:12
Strength:
Hang PC
185-205-215-225-235
—
Wod
Air Squats, Ring MU, 155# HPC
10:55
Great job on your PR, Rach!
Assisting some awesome new members during the strength, so missed out on that guy.
WOD w/ 3-5-5 Ring MU
*no idea on time but those muscle ups felt great so I consider it a WIN!! 🙂
HPC
4@95
3@115
2@125
1@135
1@145 (10# PR)
WOD with burpee pull-ups, 95#
12:59
HPC
185-205-225-245-255-275
Hang squat clean
295
stopped there should have gone up ran out of time
Nasty girls V2
12:45
For sure a PR from last year I think it was like 17 or 18 something good job today Jordan and breck
Jimmy can jump high!!
Strength
Up to 205. Missed 225.
WOD Nasty Girls
135#,burpee C2B
14:51
Hang power cleans
115-125-135-145..stopped there
Nasty girls version 2
10:48(PR by :24)
Hang Power Cleans
4@185#
3@205#
2@225#
1@245#
Hang Squat Clean
1@255#
1@275#
WOD
“Nasty Girls V2”
As Rx’d
Time: 12:53
HPC – 135/155/175/190/200
WOD Nasty girls RX: 11:55
Hang power clean:
4@185
3@205
2@225
1@245-255-275
Hang squat @295
Nasty girls V.2
As RX’d
11:44
Hang Power Clean
205-235-255-275-295
Nasty girls vs 2
11:04 PR not sure how much probably a min or so
HPC up to 235 (f@245)
WOD w/burpee CTB
10:02
Hang power clean
Up to 185# (pr!)
Nasty girls rx
14:48
E2MOM:
Wide Grip Bench Press w/155: 10-10-10-10-10
Bench w/155: 6-5-6-5-5
3 Rounds:
20 Barbell Curls
10 Pushups
5K race – 25:58
3rd place out of 15 in M45-49. 🙂 First race medal for me.
Hang Power Clean
Build up to 185# (PR)
Nasty Girls version 1 w/burpee pull-up for half and burpee C2B for half (not sure why I started with burpee pull-ups)
8:51
Got my first bar muscle up!!!!! Thank you ladies for all of your cues and encouragement!