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.
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)
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
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.
Front Squats
10 @ 85
7 @ 95
6 @ 105
5 @ 115
3 @ 135
WOD MRx = 6 rounds
Core:
1 min high plank
1 min low plank
5 evil wheels (from knees)
Front Squats
10 @ 115
7 @ 125
6 @ 135
5 @ 145
3 @ 155
WOD as Rx’d = 8 + 4 DL
Strength: Front squat
10@205; 7@225; 6@235; 5@250; 3@275
*
WOD as rx’d : 155#
6 rounds + 3 burpees
Fs
10@165 7@185 6@195 5@205 3@215
WOD @135
6 bfb
5 DL
4 hpc
3 fs
2 jerks
4rds + 6obb
145, 155, 165, 175, 185. Holy wow this smoked my core
WOD: RX’d (105) 8 + 4DL
Front Squats
10 @ 205
7 @ 225
6 @ 255
5 @ 275
3 @ 305
WOD Rx = 8 rounds completed
front squats
10 @ 110
7 @ 115
6 @ 125
5 @ 130
3 @ 140
wod w 85# (slower & lighter before HOA)
7 + 6 burpees
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
Front squats
10@95
7@105
6@120
5@130
3@140
WOD rx’d
6 rds+3 burpees
FS
Up to 205#
—
Wod. Rx’d.
5 rounds + 1 HPC
FS:
10@165
7@175
6@190
5@200
3@215
WOD AS RX: 3 RDS + 2 HPC
Strength up to 185#
WOD Rx –
4 rounds + 3 HPC
Front Squats
10@ 115
7@ 135
6@ 145
5@ skipped
3@ 145
WOD as Rx’d
6 Rounds + 5 DL
Wowza.
Fin 2@268
Wod rx’d: stopped at 6rds.
FS to 200#
WOD as rxd
2 rds @ 6min, ripped & bloody so I stopped
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
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
Strength: “light front squat”
10 @ 95#
7 @ 125#
6 @ 145#
5 @ 155#
3 @ 165#
Wod w/ 95#
7 + 1 burpee
Nah I forgot about core work!
6 rds + 3 burpees @ 85#