October 5, 2016

Wednesday 161005

“Nowhere to Hide” by DB

12min AMRAP:

-6 Bar Facing Burpees
-5 Deadlifts 155/105 RX+ 185/125 MRX 125/85
-4 Hang Power Clean
-3 Front Squats
-2 Jerks

Post rounds and reps to responses.

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22 thoughts on “October 5, 2016”

  1. Strength: Front Squat
    10@165
    7@175
    2@190
    Nursing my knee at the moment. Full squats are too painful

    WOD as Rx’d:
    1 round + 4 rounds and 2 Burpees without Front Squats

  2. Strength – Front Squats
    10@65% =140
    7@70% = 150
    6@75% = 160
    5@80% = 170
    3@85% = 190

    WOD with 155#. Dropped to 135# on 1st round on the jerk.
    4 rounds plus 5 deadlifts.

    Core development
    1 min high plank
    1 min low plank
    25 hip extensions
    I let the evil wheel sit out today. He was too sore from yesterday. Poor little guy.

    Hope that heals quickly Kevin. Ice is nice.

  3. 40/5’7″/168

    Yesterdays skill/drill work
    EMOM for 10 minutes:
    Even: 50′ Handstand walk (all unbroken)
    Odd: 20 GHD Sit-ups (on the last round I only got 17 in the minute but went ahead and finished the 20)

    Front Squats
    10@205#
    7@215#
    6@235#
    5@255#
    1@265#(was suppose to be 3 but had nothing left)

    WOD
    As Rx’d
    Rounds=7+6 Bar facing burpees

  4. FS used 165# for %’s
    10@105
    7@115
    6@120
    5@130
    3@140

    WOD? 3 rds + 6 burpees at 105#…returning to work and standing all day hath humbled me

  5. FS:
    10 @ 65#
    7 @ 70#
    6 @ 70#
    5 @ 75#
    3 @ 75#

    WOD
    W/65# FOR DL and 50# for HPC & FS & 2 Jerks

    5 rds + 6 over the bar burpees and 3 DL’s

    1 minute plank hold
    1 minute plank from elbow

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