For Time:
-1200m Run
-50 Air Squats
-50 Pull-Ups
-800m Run
-40 Back Squats 95/65 RX+115/75 MRX75/55
-40 HSPU
-400m Run
-20 Front Squats -20 Pull-Ups
-100m Run
-10 OHS
-10 HSPU
For Time:
-1200m Run
-50 Air Squats
-50 Pull-Ups
-800m Run
-40 Back Squats 95/65 RX+115/75 MRX75/55
-40 HSPU
-400m Run
-20 Front Squats -20 Pull-Ups
-100m Run
-10 OHS
-10 HSPU
Sally Up with 35lb bar
WOD
1200m row
50 air squats
50 kip pull ups
800m row
40 back squats @ 65lbs
12 HSPU with 1 ab mat (PR for me)
Time up
“Bring Sally Up”: completed the full song with back squats using this time #75. Completed before a few times with 135. Need to not be sore doing the Open workout tomorrow.
*
WOD modified: rowed instead of run; did pushups in place of HSPU; used #75
23:19
Wod. Mostly rxd.
Subbed 50 PU with 25 pull-ups + 25 GHD’s
Subbed 20 PU with 10 pull-ups + 25 GHD’s
All running
29:41
*10 pull-ups + 10 GHD’s
WOD Modified RX: (HR and Push ups instead of HSPU, dropped to 75# for OHS)
29:10
Sally up with 35# bar
WOD MRX
Row instead of run
2 ab mats on HSPU
19:34
Omg 29:34 I’m struggling today
Bring sally up
115#
Wod RX +
26:55
20.4
Finished first round of 30 pistols.
Thanks Max for the coaching. I didn’t think i could do a pistol at all.
20.4 Did 55+ standards
Friday = 185
Saturday = 201
Sally Song w 65#
Horrible
WOD, sub row for runs
30 HSPU at 30 min cap
Happy that I did that many PLU in a wod. Felt good.
5k SkiERG
23:40
Wod modified all bike
Partitioned pull-ups and airdquats 5 rds of 10
Back squat and hspu 14 13 13
FS pullup 10 10
28:30