August 17, 2017

Thursday 170817

9min AMRAP:
-9 Deadlifts 135/95 RX+155/105lbs MRX 115/75
-7 Hang Power Cleans
-5 S2O
-3 Bar Muscle-ups or 3 Burpee Pull-ups

Post rounds and reps to responses.

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29 thoughts on “August 17, 2017”

  1. Strength: combo of deadlift and split jerk
    DL: 3 sets of 5 w/ 355
    SJ: 3@155; 3@175; 3@185
    *
    WOD as rx (+) – 155 & burpee pull-ups
    5 rounds + 3 hPC

  2. 3 Split Jerks @185 (82%): 3-3-3
    5 Deadlifts @335 (83%): Struggled with 2 singles then called it good

    WOD Rx+ w/Bar MUs:
    3 rounds + 13 reps (4 HPCs)

    25 GHD’s
    25 Unanchored Butterfly Situps

  3. Deadlifts 3 x 5 @ 165#
    Split Jerk 3 x 3 @ 65-85-85

    WOD MRx w/burpee C2B
    4rds + 4 hpc

    Core:
    25 GHD sit ups
    25 hollow rocks
    25 butterfly abmat sit ups (unanchored)

  4. Deadlifts
    3×5@165
    Split Jerks
    3×3@55

    WOD MRx with burpee pull-ups
    4 rds + 1S20
    (Kind of…as I started my 5th round realized, I had only been doing 2 burpee/PU, so went back and made up the 4 then restarted my 5th rd)

    Core:
    50 GHD sit ups

  5. Strength
    DL @ 165 & SJ @ 85
    did 2 rounds then worked bar muscle ups with Cindi

    WOD w/85 & burpee pullups as high as possible

    4 + 4 HPC

  6. Strength:
    Jerk:185 DL:275
    Jerk:205 DL:335
    Jerk:225 DL:355
    Not much time to warmup

    Wod Rx+: 5 rounds + 5 cleans

    Core development

  7. Split Jerks and Deadlifts (Alternating each set)

    Split Jerks (all sets of 3)
    225/245/275

    Deadlifts (all sets of 5)
    375/400/415

    WOD
    Rx+ with Bar MU’s
    Rounds=5+2 MU’s

  8. Strength
    Worked on bar MU. Didn’t get one but getting closer

    WOD with 85# and burpee bar MU attempts the first 2 rounds then just burpees because I ripped
    5 rounds + 4 DL

  9. Strength:
    DL 3 x 5 w/115#
    Push Jerk 5 x3 w/70#

    Thanks again Kristi for letting me lift with you! FUN!

    WOD w/55# and attempted pull ups to low bar

    4 rds + 2 Deadlifts

  10. WOD
    As Rx’d
    5 rds + 1 HPC

    ~~~~~~~~~

    0:00 – 5:00: burpees
    5:00 – 7:00: rest
    7:00 – 11:00: 800m run
    11:00 – 13:00: rest
    13:00 – 16:00: ball slams (20#)
    16:00 – 18:00: rest
    18:00 – 20:00: waking weighted lunges (15# db’s)
    20:00 – 22:00: rest
    22:00 – 23:00: GHD’s

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