16
Apr
Sunday, April 17th
Happy birthday Katie! Look at that smile!
Endurance WOD:
3 Rounds:
200M sprint
Rest 30 seconds
400M sprint
Rest 60 seconds
600M sprint
Rest 90 seconds
Meet at the Trop, we’ll jog over to Randall’s Island for our warm-up, and do our sprints there.
Bring a stopwatch if you have one.
Bring a stopwatch if you have one.
Post time to Comments.
OLY Class:
Clean + Hang Clean + Jerk
7 x (1+1+1)
Clean Pull
4-4-4-max 7 second pace
There’s a CHANCE I may participate in this tomorrow. If I get to Randall’s island and decide my foot is no good, there’s a driving range and batting cage, food and drinks over there if anyone is interested. Could be for after the sprints as well. ????
Oly Complex:
145-155-165(2)-175(2)-185
Pulls:
185-195-205-215(7)
Beautiful Sunday morning EWOD crew on Randall’s Island:
Matt 20:18
DTM 21:16
Chris 21:21
Justin 24:13
Muscles 24:08
Liz 24:27
Tapout 25:37
Sally 25:40
Melissa *scaled 12×200
Ada 40 minute run
Sprints: 20:18 Rx, woof, such fitness!
That EWOD is deceivingly terrible. After sprinting the 200M the short rest makes for a tough 400M and then you have to slog through the 600M before a long rest and doing it all over again.
Used my fitness on the Tongariro Alpine Crossing. 19.4km of lovely hiking.
OG
Clean – Hang – Jerk
135-145-155-165-175-185-195(failed jerk)
Clean
205-215-225(pr)-235(f)
30 MU for Time (5-5-5-4-3-2-1-1-1-1-1-1)
5:19rx (pr from 5:31 on 4/16/15)
Box squats 10 reps
95-115-135-155-185
Bent over rows
3×10 @145
Power clean + 5 strict press @135
45-30-15
Ghd sit ups
Hip ext
L sit hold (secs)
Plank hold (secs)
28:08 thanks for that Matt, that sucked
24:27. Started out strong (first 200 @35s)…finished.
Clean Complex: 85-95-105-115-125 (f hang clean)
Cleans up to 140 since I apparently don’t know how to jerk anymore.
WOD from Friday
6 min AMRAP
8 bench @75
10 pistols, alternating
4+6 Rx, thanks for the spot J$
Ran a couple miles and proved fitness has little to no positive effect on my power slice on the golf course