June 11, 2016

Saturday 160611

“Nasty Girls”

3 RFT of:
50 Air Squats
7 Muscle-Ups or Double Push-Up Burpee Double Pull-Up
10 Hang Power Cleans 135/95lbs

or

“Nasty Girls V2”

3 RFT of:
50 One-Legged Squats, alternating (Pistols)
7 Muscle-Ups
10 Hang Power Cleans 175/115lbs

Post WOD of choice and time to responses.

Compare to May 15, 2015.

DSC_0244

26 thoughts on “June 11, 2016”

  1. Nasty girls modified
    3 RFT
    400 m run
    50 air squats
    7 double pull up burpee double pull up strict
    5 bench press 185#

    Rest 10 minutes
    Strength: Bench
    5 @ 205
    4 @ 215
    3 @ 225
    3 @ 225

    Core work

  2. HPC
    4@115?
    3@135
    1@145
    1@155 post baby and post injury PR I think?

    Mod WOD
    3 rds
    25 side lunge OLS alternating
    7 double push-up burpee single PLU
    10 HPC 65#
    17:32

    Thanks for letting me lift with you Callie! You’ll have to teach me the bounce thingy, haha!

  3. Hang power cleans
    4@115
    3@125
    2@135
    1@145
    Didn’t do another single
    “Nasty girls V2” rx’d
    14:45
    For some reason on first rd thought it was 7HPC instead of 10 so made it up on rd 2 and did 13HPC that rd

  4. No strength, still rehabbing back. Lots of stretching.

    WOD w/ HPC @ 75# x20 instead of 135# x10

    Rds 1 & 2 w/ 2 ring MU’s / 5 bar MU’s
    Rd 3 w/ 7 bar mu’s

    Mu’s took forever today. 22:58

  5. 39/5’7″/167

    6:30am
    Hang Power Clean
    4@185#
    3@205#
    2@225#
    1@245#
    Failed@255# (went ahead and did a hang squat clean with 255# before time expired)

    “Nasty Girls V2”
    As Rx’d
    Everything unbroken
    Time: 10:59 (did this in 2014 Regionals with a time of 11:31)

    11:00am
    For time:
    100 Calorie Assault Bike
    200 Meter barbell carry@165#
    800 Meter run
    20 Slam ball over the shoulder@100#
    400 Meter farmers carry with two 55# KB’s
    100′ Handstand walk (did in four sets of 25′)
    100 Calorie Row
    Time: 29:33

  6. Carlos Valencia

    Lake WOD

    warm up: 60 push ups

    WOD:
    Run 1 mile
    21 KB Swings 45#
    15 Goblets Squads with 45#KB
    9 bent over rows each side w/ 45#KB

    Run 1200 meters
    Repeat above sequence

    Run 400 meters
    Repeat sequence

    Time: long time

  7. Hang Power Clean
    4@125
    3@135
    2@145
    1@160
    1@170 (pr)

    WOD w/ air squats, ring MUs, and 115# (unbroken except last set of MUs, did 5 and 2)
    9:26

  8. 5 rounds:

    15 calorie row
    15 GHD sit-ups
    15 KB swings (55#)
    1 down/up driveway on coreboard

    DB – Thanks for the heads up on the CF Journal article. Good read that ties into that – Living with a SEAL: 31 Days Training with the Toughest Man on the Planet

  9. Hang Power Clean
    4@125 lbs
    3@145 lbs
    2@155 lbs
    1@165 lbs
    1@175 lbs (pr I think)

    “Nasty Girls” as Rxd
    10:42

  10. HPC:
    Up to 135#. Still very sore sternum/ribs from bad catch during Holleyman, so I’m being careful!
    Nasty Girls combo!
    26 squats
    24 pistols
    7 DPUDPU
    10 HPC 95#
    15:01
    Pistols felt good today!

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