EMOM for 18 minutes:
Min 1: 5 power cleans 135/95# Rx+155/105# MRX 115/80#
Min 2: 12/9 cals Assault bike
Min 3: 5 strict pull-ups + 10 push-ups + 15 air squats
EMOM for 18 minutes:
Min 1: 5 power cleans 135/95# Rx+155/105# MRX 115/80#
Min 2: 12/9 cals Assault bike
Min 3: 5 strict pull-ups + 10 push-ups + 15 air squats
EMOM: completed but bled some into other mins
WOD RX: 0 (17,17,16,17,17,17,17,17) with 0 RMU
WOD
9 cal bike
5/5/15 pull-ups push-ups squats
5 power cleans 85#
Then tabata
air squats/ burpee pull-ups
12/10
6:30 class
Wod RX
Completed all rounds
Tabata squats 14 per round
Ring MUs 13
8:00 class
Wod RX + w/ 165# cleans (Thanks Jim)
Completed all rounds
Tabata GHDs 5 per round
8 ring MUs
WOD Rx
Tabata squat 12 per round
Ring muscle ups 8. Wanted to do 2 a minute
WOD
Power Clean 95#: 5-5-5-5-5-5
Cals: 9-9-9-7-6-6
Complex: strict fell apart after round 2, squats fell off round 5
Tabata Back Extension:
12-12-12-12-12-12-10-10
Max Ring Muscle Ups: 12
Wod
5 cleans 115
10 bike cal
12 wallball 14#
Tabata
7s
Burpeee pull up
9
At home active recovery
4 sets :40 work :20 rest
Row cals (9-9-10-10)
Wall sit
DB step ups 15# (10-12-12-12)
Bike cals (7-7-8-8)
DB hammer curl to press (10-12-12-12)
Russian KB swings 35# (16-22-22-23)
Rest
Summer abs day 3
Praise and Worship music powered this movement workout this morning.
Wod RX
Completed all rounds
Tabata squats 12per round
Ring MUs 10 – all sets of 2
6:30 class
Wod RX
Completed all rounds
Tabata squats 10 per round
Ring MUs 5
WOD
As Rx’d
Completed
Tabata squats=18/15/15/15/15/15/15/15-Score=15
Ring MU’s=5/5/5/3/2/1=21