Saturday 180616
“Father’s Favorite” by DB
5 RFT:
-9 Thrusters 95/65 RX+ 115/75 MRX 75/55
-9 Pull-Ups RX+ C2B
-36 Doubles
Post time to comments.
Saturday 180616
“Father’s Favorite” by DB
5 RFT:
-9 Thrusters 95/65 RX+ 115/75 MRX 75/55
-9 Pull-Ups RX+ C2B
-36 Doubles
Post time to comments.
Thrusters
3-2-1-1 @ 105-115-125-135 (10# pr)
Banded pull-ups
Wod w/55#, ring rows, 7cal row
13:07
Thursters and pull ups
3 thruster @135
3 pullups @55lbs
2 thrusters @185
2 pullups @ 60
1 thruster @205
1 pullup @90. It was by the hair on a chin
1 thruster @215
1 pullup @90 f
Wod rx=10:03
Thruster 3@225 2@255 1@281 1@291 missed first one
Pullups complete
WOD RX
5:05
Thrusters: 3@155; 2@185; 1@205; 1@220 (failed press part of thruster)
Pull-ups: 4 sets of 6 strict pull-ups
*
WOD: 9 thrusters (95); 9 pull-ups; 36 lateral barbell skier jumps
7:20
Thruster 3@85#, 2@95#, 1@115#, 1@125#
Wod rx’d
10:22
Thruster
3@155-2@185-1@204-1@220(f)
Pull ups
3@20-2@45-1@55-1@70
WOD rx – 7:04
Thruster and Weighted Pull-ups
3@115 3@20
2@135 2@25
1@145 1@30
1@155 1@35
WOD as rx’d
11:27
Then
1 mile run
Then
E3MOMx4
8 wb(20) + 8 HSPU
E3MOMx4
7 cal AB sprint + 25 ft Handstand Walk
Drop in @ Elliot Bay CF in Seattle.
“Warm up” – bring sally up thrusters w/ bar
Partner WOD: 25 min AMRAP
400M run/20 burpees/40 WB sit-ups / 60 Wall Ball’s
3 rounds + 400M run
Strict Press: 3@135, 2@155, 1@175, 0@185, 0@185
Strict Chin-Ups @178: 7/7/7/7/6
Modified WOD:
9 Strict Press w/95
9 Pull-Ups
9 Cal Bike
13:40
Wide Grip Bench Press w/175: 10/10/10
Medium Grip Bench Press w/175: 7/7
Bent Over Barbell Row w/95: 12/12/12/10/7
Split Snatch: Up to 175#
Back Squat: Up to 275#
Strength:
Complex:
Snatch High Pull-Hang Power Snatch-Balance Snatch—Drop Bar then do Power Squat Snatch.
Worked up to 155#
—-
Wod:
2 RFT
250m Row
10 over Bar Burpees
.5k Bike
10 Regular Burpees
15 KB Swings 70#
50 Dubs
10:52
No strength
WOD
As Rx’d
Everything unbroken
Time: 6:21
Worked out w/ my man during open gym!
As Rx’d
7:14
Happy Father’s Day, fellas!!!!
Thrusters: 3-2-1-1 @ 125-145-165-185
WOD Rx’d: 10:51
Wednesday’s strength-DLs
7@285
6@305
4@335-called it good
Some core and stretching
Did the Friday WOD in the chi
WOD 155# clean, 20# wb
3 rnds + 8 sit-ups
Strength e3mom bench press
7@205#, 6@220#, 5@220#, 5@220#
60 ghd sit-ups
15 strict pull-ups
36.5 minutes – assault bike
Strength:
Complex:
Snatch High Pull-Hang Power Snatch-Balance Snatch—Drop Bar then do Squat Snatch.
Worked up to 155#
—-
Wod:
2 RFT
250m Row
10 over Bar Burpees
.5k Bike
10 Regular Burpees
15 KB Swings 70#
50 Dubs
11:02
Thrusters
135,155,185
Wod RX
6:12