Saturday 151114
For Time:
Run 600m
9 OHS 95/65 RX+ 135/95 55+ 75/55
9 T2B to Pull-Up Complex (1 T2B to 1 Pull-up = 1 rep, can link T2B to Pull-up) RX+ T2Ring to Muscle-up Complex
Run 400m
7 OHS 95/65 RX+ 135/95 55+ 75/55
7 T2B to Pull-Up Complex RX+ T2Ring to Muscle-up Complex
Run 200m
5 OHS 95/65 RX+ 135/95 55+ 75/55
5 T2B to Pull-Up Complex RX+ T2Ring to Muscle-up Complex
Run 100m
3 OHS 95/65 RX+ 135/95 55+ 75/55
3 T2B to Pull-Up Complex RX+ T2Ring to Muscle-up Complex
Post time to responses.
OHS: up to 1@110#
WOD Rx
14:00
OHS: participated/socialized
Wod Rx: 11:34
Fun one!
Strength up to 55#
Wod w/35#
14:17
10 mile run
Ohs
5@100
3@110
2@125
5@100
Wod rxd 10:56
OHS to 185# 210# (f)
WOD @95# TTB/PU complex
10:39 unbroken
OHS – up to 2 @ 160#
WOD w/ 95#: 10:08
Strength
7 @ 125
5 @ 145
2 @ 165
1 @ 175
4 @ 155
(all PP to overhead)
WOD rx’d
12:20
7@155
5@185
2@205
1@235
5@185
Wod 135 and t2b pull up complex
11:51
Strength – Overhead Squat
7 @ 155
5 @ 185
2 @ 205
1 @ 230 (f)
WOD RX+
135# & T2R to MU
17:33
Strong, very strong people displayed in the pic.
Great job to all that took on and completed today’s training.
Active/Therapeutic Recovery
60min Body Flow Class (Combo of Tai Chi, Pilates, Yoga)
Was really tough today and my joints needed to be pried to open.
Shoulder Flexibility & Strength Development
500m Swim NOT for time:
Combo of Freestyle, Breast Stroke & Back Stroke
Overhead squat
7@95
5@120
2@155
1@165
4@125
WOD w/65# and toes through rings and MU’s
17:45?
Happy Birthday, Josh Dupler!!!
OHS – up to 2 @ 175
WOD rx’d
10:21
Garage
30 cal bike, air assault
30 burpees
60 cal row
30 burpees
30 cal bike
13:14
OHS up to 160#
Wod w/ 95#
11:20..
OHS
135-185-215-235-255(PR)
WOD Rx
10:57
OHS up to 1 @ 205#
WOD as rx’d
I don’t remember time for sure: either low 12s or 13s?
Unlike Tuesday, I was unbroken on the runs – progress.
WOD Rx 65#
10:36.. Fun one. I like those ttb/PU thingies
Ohs up to 175#
word 115#
9:08
Wod not word
Did T2b into pull ups
And I used 95#
I’ll get it right some how!!
Overhead squat
7@185
5@205
2@215
1@235 failed
WOD Rx+
18:44
Coming off a week of being sick so kept it light on the strength.
OHS
7@135
5@155
3@175
2@195
5@155
WOD
Rx+
17:22
Post WOD
1 Hour of Yoga
Strength up to 165#
WOD as Rx’d: 12:42
Oh yeah, 1.5 hrs of basketball pre-workout, which means lots of napping this weekend
OHS TO 165
WOD with 95 t2b/pu
12:27
Run 5k