Worked out at home:
5000m with rate changes every 1000m: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.
*
Did a recent quarterfinal workout
120 wall balls then 120 cal row for time. (Cap was set at 12 minutes but way over that)
16:35
Strength
3@135, 3@135, 3@145, 3@150, 3@155
Then we wanted to go for a single at 175 with time left and ended up doing 3@175- previous 1rep Max was 165.
Thanks G for pushing me!!!!
WOD
5+7
-w/ab mat and 10# plate for strict hspu all rounds except the last one (just ab mat on last round)
-Last rope climb failed halfway with feet issue then re-attempted and only got to 14ft before having to come down
Split jerk from the rack
3@155
3@165
3@175
3@185
3@195
Wod with kipping hspu
(1st 2 rope climbs to the black tape, other rope climbs to the orange)
8 rounds
SJ x 3
185-205-225-235-185
WOD w/1 abmat strict HSPU
7 rds
SJ x 3
165-165-185-195-215
Wod RX
5+4
Split jerk from the rack-
3@135, 3@165, 3@185, 2@205, 1@230(f)
Wod Rx’d
4+4
Strength
3@165-185-215-225-245
WOD Rx’d
5 rounds
135 lbs from the rack. Working on getting comfortable with these.
WOD RX’d
7 rounds.
Used 2” rope for rope climbs
Yesterday’s WOD
jr varsity style
21-15-9
PC 135# and bar dips
= 6:40
Right arm DB split jerks 3 ea @ 20-25-30-35-35
WOD w/reg push ups & 10’ rope
7 rds + 5 push ups
SJ x 3
165-185-205-225-245-265
WOD w/ one round of SHSPU and the rest Wall Walks
6 rounds
Strict Press w/ 10 cal sprint(ish) on bike ea rnd
3ea@ 55×2-65-75-85
WOD w/ 65lb strict press
5 Rounds + 7 SP
Good pic, fellas!
Split Jerk triples
135-155-175-205-225
—
Wod. Rx’d w/ Strict HSPU
8 rounds + 2 SHSPU’s
Split Jerk (from the rack)
E3MOM
3@205#
3@225#
3@245#
3@265#
3@275#
WOD
As Rx’d with HSPU’s
HSPU’s were unbroken through 10 rounds
Rounds=11+2 HSPU’s
Strength up to 145
WOD with 15’ Rope Climbs and 2 Wall Walks
8+2 Wall walks
Worked out at home:
5000m with rate changes every 1000m: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.
*
Did a recent quarterfinal workout
120 wall balls then 120 cal row for time. (Cap was set at 12 minutes but way over that)
16:35
Strength: split jerk
Sets of 3 all at 155#
(Tried to work form & technique)
WOD Rx: (Alt. b/w strict HSPU & wall walks)
11 round
Strength & Conditioning:
E3MOM – 5rds
-3 Split Jerks (135# = ~75% 1RM)
-10 Cal on Bike
-5 Devil’s Press (40# DB’s)
….that was a smoker
WOD – Rx (Wall Walks)
13rds + 2 wall walks
awesome class – thanks breck!!
Strength
3@135, 3@135, 3@145, 3@150, 3@155
Then we wanted to go for a single at 175 with time left and ended up doing 3@175- previous 1rep Max was 165.
Thanks G for pushing me!!!!
WOD
5+7
-w/ab mat and 10# plate for strict hspu all rounds except the last one (just ab mat on last round)
-Last rope climb failed halfway with feet issue then re-attempted and only got to 14ft before having to come down
Killed it, KB – way to go!! Great seeing you with us nooners today!!!
SJ: 125,135,145,155,175
Wod w/ 2 abmats
5 rounds + 4 SHPU
Split Jerk triples
135-155-185-225-230
—
Wod RX w/ strict HSPU
7 rds + 2 HSPU
Split jerk
5 sets of 3
135-145-155(x2)-150-155
Wod
1 mat strict hspu
Worked on “fast” decent for RC
5 rounds + 7 strict
Amazing PR on split jerks KB!!
Split jerk
3@135,165,185,205,230
Wod RX w/ strict HSPU
10+1 HSPU
Split jerk from floor
3@135
3@205
2tng + 1 clean & jerk @225
3 c&j singles @ 225
3 c&j singles @ 245
Wod rx w/ wall walks
8 even
3@105, 3@125, 3@145, 3@155, 3@165
WOD 1 ab mat strict and rx rope minus about 4” went to black tape instead of orange
9 rounds + 7 HSPU
Split jerk from the rack
3@155
3@165
3@175
3@185
3@195
Wod with kipping hspu
(1st 2 rope climbs to the black tape, other rope climbs to the orange)
8 rounds
Split Jerk
3@115-135-155-185-205
WOD w/ wall climbs
-11rds
Bar only on SJs to learn movement.
WOD: Subbed 2 wall walks and 2 rope attempts, 5 rds + 1 rep.