June 16, 2018

Saturday 180616

“Father’s Favorite” by DB
5 RFT:
-9 Thrusters 95/65 RX+ 115/75 MRX 75/55
-9 Pull-Ups RX+ C2B
-36 Doubles

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17 thoughts on “June 16, 2018”

  1. Thursters and pull ups
    3 thruster @135
    3 pullups @55lbs
    2 thrusters @185
    2 pullups @ 60
    1 thruster @205
    1 pullup @90. It was by the hair on a chin
    1 thruster @215
    1 pullup @90 f
    Wod rx=10:03

  2. Thrusters: 3@155; 2@185; 1@205; 1@220 (failed press part of thruster)
    Pull-ups: 4 sets of 6 strict pull-ups
    *
    WOD: 9 thrusters (95); 9 pull-ups; 36 lateral barbell skier jumps
    7:20

  3. Thruster and Weighted Pull-ups
    3@115 3@20
    2@135 2@25
    1@145 1@30
    1@155 1@35

    WOD as rx’d
    11:27
    Then
    1 mile run
    Then
    E3MOMx4
    8 wb(20) + 8 HSPU
    E3MOMx4
    7 cal AB sprint + 25 ft Handstand Walk

  4. Drop in @ Elliot Bay CF in Seattle.

    “Warm up” – bring sally up thrusters w/ bar
    Partner WOD: 25 min AMRAP
    400M run/20 burpees/40 WB sit-ups / 60 Wall Ball’s
    3 rounds + 400M run

  5. Strict Press: 3@135, 2@155, 1@175, 0@185, 0@185
    Strict Chin-Ups @178: 7/7/7/7/6

    Modified WOD:
    9 Strict Press w/95
    9 Pull-Ups
    9 Cal Bike
    13:40

    Wide Grip Bench Press w/175: 10/10/10
    Medium Grip Bench Press w/175: 7/7
    Bent Over Barbell Row w/95: 12/12/12/10/7
    Split Snatch: Up to 175#
    Back Squat: Up to 275#

  6. Strength:
    Complex:
    Snatch High Pull-Hang Power Snatch-Balance Snatch—Drop Bar then do Power Squat Snatch.
    Worked up to 155#
    —-
    Wod:
    2 RFT
    250m Row
    10 over Bar Burpees
    .5k Bike
    10 Regular Burpees
    15 KB Swings 70#
    50 Dubs
    10:52

  7. Thrusters: 3-2-1-1 @ 125-145-165-185
    WOD Rx’d: 10:51
    Wednesday’s strength-DLs
    7@285
    6@305
    4@335-called it good
    Some core and stretching

  8. Did the Friday WOD in the chi

    WOD 155# clean, 20# wb
    3 rnds + 8 sit-ups

    Strength e3mom bench press
    7@205#, 6@220#, 5@220#, 5@220#

    60 ghd sit-ups
    15 strict pull-ups

  9. Strength:
    Complex:
    Snatch High Pull-Hang Power Snatch-Balance Snatch—Drop Bar then do Squat Snatch.
    Worked up to 155#
    —-
    Wod:
    2 RFT
    250m Row
    10 over Bar Burpees
    .5k Bike
    10 Regular Burpees
    15 KB Swings 70#
    50 Dubs
    11:02

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