1 Round of core/grip development
20 Russian twists with 35# KB
10 Strict T2B right into 10 Kipping T2B
200 Meter 25# plate carry right into 200 meter farmers walk with 55# KB’s
1 Round of core/grip development
20 Russian twists with 55# Plate
10 Strict T2B right into 10 Kipping T2B
200 Meter 35# plate carry right into 200 meter farmers walk with 45# KB’s
Strength: Deadlift
7@245
5@275
4@295
3@315
3@315
WOD as Rx’d:
2 rds+ 2 Deadlifts
Finisher:
20 Russian Twists w/ 20# wall ball
10 Strict T2B
10 Kipping T2B
200m Plate carry w/ 25# plates
200m KB carry w/ 55# KB’s
Wod rxd
4 rds + 3 DL
Strength: Deadlifts based on 255 1RM
7@190
5@205
4@215
3@225
3@225
WOD MRx = 4 rds + 4 DL
Finisher:
25 Russian twists with 6# wall ball
50 Unanchored sit-ups (hands too torn up for TTB)
200m farmers carry w/25#KBS
200m Plate carry w/10# plates
TGIF! 😀
Deadlifts: 7@165, 5@175, 4@180, 3@185, 3@185 (used lower %)
WOD w/155#, 3 wall walks, 14# wall ball
3 rounds plus 3 wall walks
Huge difference in energy and strength (or lack thereof) at 6 am vs 9:30.
DL
7@210
5@225
4@242
3@247
3@247
WOD w/155#
2 rounds + 5 HSPU
Rough 1st day back after 9 days off and being sick.
I did 12 DL’s by accident the first round. Oops!
Deadlift
7@350#
5@375#
4@390#
3@405#
3@405#
WOD
275# Deadlift
HSPU’s
Wall Ball 25#/10′
Rounds=4+12 Wall Balls
1 Round of core/grip development
20 Russian twists with 35# KB
10 Strict T2B right into 10 Kipping T2B
200 Meter 25# plate carry right into 200 meter farmers walk with 55# KB’s
Bench
7@185#
5@195#
4@205#
3@215#
3@215#
WOD
275# Deadlift
Slight Deficit HSPU’s
Wall Ball 25#/10′
Rounds=2+11 HSPU
1 Round of core/grip development
20 Russian twists with 55# Plate
10 Strict T2B right into 10 Kipping T2B
200 Meter 35# plate carry right into 200 meter farmers walk with 45# KB’s
TnG Deadlift
7@275-5@305-4@325-3@335
WOD w/ Split Cleans @185 & 4 wall climbs
– 3 rds + 6 Split Cleans
Deadlift
7@205
5@225
4@235
3@245
3@245
Wod rxd but w 20# wall ball
3 rds + 10 hspu
Haaaappy Friday!
Deadlift only up to 220#
Wod w/185# DL and 20# Wallball
4 rounds+ 6 HSPU
Core and Grip Development
DL
7 @ 288#
5 @ 308#
4 @ 328#
3 @ 335#
3 @ 335#
WOD w/ 275#, 8 HSPU’s w/ 3 mats, wall ball 11′
2 + 6 DL
Thanks Max and TS for showing me how the heck to do an HSPU after the WOD. I think I got it now, those are tough!
75 cals on assault bike
Strength: 5 DL’s @ 105# E2MOM
WOD w/105# DL, 20# dumbbell strict press, 14# wallball
3 rounds + 8 strict press
Basically stood around not wanting to pickup the wallball
WOD Rx — 3rds + 1 deadlift
DL to 275
WOD w/ 225 1 abmat
2 rnds 10 Hspu
Deadlift
7@275
5@345
4@425
3@445
3@445
Wod rxd
4 rds + 3 hspu
Strength
Back is still not great.
275# x 5
305# x 5
315# x 4
345# x 4
Wod RX
3rds + 6 DL
Some core work
Row 1250m
Rest 45 seconds
Row 1000m
Rest 45 seconds
Row 750m
Rest 45 seconds
Row 500m
Rest 45 seconds
Row 250m
Rest 45 seconds
Repeat going back up
37:58
Ran 5k race @ 7:30pm