In observance of Independence Day CFJ will be offering two morning classes on Monday, July 4th at 8:00am & 9:30am. All other classes will be canceled.
3 Rounds for time of:
15 Left Arm DB Hang Squat Snatch
15 Right Arm DB Hang Squat Snatch
30 GHD Sit-ups or Military Anchored Sit-ups
*Athlete chooses load for DB.
Strength: 1 @ 70 on each arm
WOD w/45DB
21 GHD in last round
Wod RX: 11:57
@ 50lbs
Strength up to 75lbs
Early home session
No strength – reps felt better the more I did in workout
Wod as rxd w 35# DB
14:50
Strength
E2:30MOM
5 DB Hang Squat Snatch with left arm and 5 DB Hang Squat Snatch with right arm@45#
4 DB Hang Squat Snatch with left arm and 4 DB Hang Squat Snatch with right arm@55#
3 DB Hang Squat Snatch with left arm and 3 DB Hang Squat Snatch with right arm@65#
2 DB Hang Squat Snatch with left arm and 2 DB Hang Squat Snatch with right arm@75#
1 DB Hang Squat Snatch with left arm and 1 DB Hang Squat Snatch with right arm@90#
1 DB Hang Squat Snatch with left arm and 1 DB Hang Squat Snatch with right arm@100#
WOD
As Rx’d with 45# DB & GHD Sit-ups
All Hang Squat Snatches unbroken
Time: 17:48
Strength
5@45
4@55
3@65
2@75
1@90
1@100
Wod RX w/45# DB
11:08
Strength: HSplit: up to 30#
WOD
HPS (no squat) 25#
30 GHD
8:52
Strength: worked up to #35 DB
Wod: 13:49 w/#15 DB
Strength each arm
5@55lbs
4@65lbs
3@75lbs
2@90lbs
1@100lbs
WOD RX
Military sit-ups
45lbs
15:30
Strength:
All at 45#
Wod RX w/ 45# and military sit-ups.
17:10
Strength up to 45# @ 1 and 1
WOD with 25–massive mobility problems
15 R arm
15 L arm
30 unanchored sit ups, 30 GHDs, 70 sit ups
12:40
HOME WOD
E2MOM – 10rds
Odd: 200m Run w/ 20# wall ball
Even: 12/12/12
-KB Swings (53# kb)
-KB SDHP
-Goblet Squats
*got all kb movements unbroken
…got out there…be careful CFJ
*hot out there
Strength
5@20
4@30
3@35
2@45
1@50
Wod rx with 35# DB
12:19
Tough!
GHD in WOD
Strength up to 30#
WOD w/15#, ghd situps
17:20
Strength: All 45’s until last round and used a 70#
WOD 45# w/ GHD: 18:07
Strength
20-25-30-35-45
Wod w/ 30#
UB first round
12:06
Holy quads!
E2:30MOM: DB hang squat snatch each arm:
5@35
4@45
3@50
2@60
1@70
Wod
Rx’d w/45# DB
12:59
GHD’s
Strength:
Participated – Did not get above 30#
WOD Modified
Subbed Hang Squat Thrusters – used 35#
GHD
11:58
Humble Pie tasted great today!
Strength up to 40#, 45#, 50#, 55#, 60# (left turned into pwr snatch and OH sqt on last)
WOD with 40# and GHD 18:32