•Warm up:
Wall squats – 10 each round
HSPU – 5 strict (pr), 3s/2k, 2s/3k
Pull Up – 5 strict/5 butterfly each round
GHD sit ups – 10 each round
2 MU + 5-8 dips each round
•Strength:
Worked up to 275×3, fixing old flaws
•WOD: 4 RFT 500m row 15 70# KB swings 15 back ext
– 16:40 *everything unbroken
Good work BP, tough WOD
Dl 365×3
Wod w 275#
10:40 dl unbroken
WOD with 165=10:25
WOD w 225
10:23
Thanks Linda!
Strength to 305lbs.
WOD at 245 lbs in 13:57
WOD w/185
9:34
Strength – Deadlifts 5X3
155-225-245-275-305(failed last rep) good job Mike
WOD as Rx with 225#
13:38
Good job 6ers.
Strength: Deadlifts 3 ea @ 125-145-165-185-215
WOD w/155# = 14:41 DL unbroken
WOD 135#
14:35?
WOD w/ 400m-200m-400m-200m jogs/trots and 155# = 14:23…..walked the remaining 400m after calling time.
11:32 with 250#
Warm up with no strength
WOD with 75#
9:34. Easy but ready for the weekend
Wod w 125 and rowing 14:10
Thanks again for teaching Linda!
Welcome back Berry’s
Wod w/155# and rowing – 12:32
DL up to 205#
WOD w/2 rounds @135# – 6:00
WOD with 225#
11:57
WOD w/185
9:17
Back Squat: 10×3 @ 205
WOD:
12-9-6-3
Clean & Jerk (155#)
Burpee over bar
Time: 5:27
On 130718 did 12-9-6 c&j (155) and bar facing burpees and time was 9:12. So PR I guess
DL up to 215#
WOD w/ 155# – 12:36
Strength
DL to 295#
WOD 185#
500m row
12 :59 unbroken
WOD with 135# 11:59
Deadlift up to 3 x 345 lbs.
WOD @ 225 = 10:24
DL 3×155-265-355-385-405
wod w/ 265
16:18
Strength – Dealifts 5X3
155-225(4 sets) worked on form
WOD 4 rounds
500 meter row
20 V-Ups
13:37
•Warm up:
Wall squats – 10 each round
HSPU – 5 strict (pr), 3s/2k, 2s/3k
Pull Up – 5 strict/5 butterfly each round
GHD sit ups – 10 each round
2 MU + 5-8 dips each round
•Strength:
Worked up to 275×3, fixing old flaws
•WOD: 4 RFT 500m row 15 70# KB swings 15 back ext
– 16:40 *everything unbroken
Good work BP, tough WOD
•WOD: 4 RFT 500m row 15 70# KB swings 15 GHD
– 18:20
Deadlift up to 3×325#
Wod 500m row, 12 DL 225# 13:2?
ruck fowing
Deadlifts
Up to 175
WOD w/135# and one 400m row then rest 400m runs
11:57
Strength up to 195#
WOD with 145# and rowing
12:50
No heavy DL for me today. Taking it easy for the weekend.
Clean and Jerk up to 225# (10# Jerk PR)
WOD with runs and 185# – 9:12
DL unbroken
Good race Jennifer.
WOD w/ 225# (DL unbroken)
9:23
Thank you Linda!
Deadlifts 3 x 215#
WOD w/ rowing and 155#
12:41
Forgot to post did Fridays WOD earlier today
40 walking lunges with 25# plate
21 SDHP
30 lunges
18 SDHP
20 lunges
15 SDHP
10 lunges
12 SDHP
WOD rx’d
7:30
4 rds
500m row
15 back ext
14:xx
WOD @ 205#
10:47