20
Jul
Friday, July 21st
Heads up! Summer Friday schedule starts today and goes through August. New PM class sched is 4, 5, and 6pm. There will be no 7pm classes on Fridays.
Strength
Front Squats
3 FS @ 80%, 1 FS @ 85%
3 FS @ 80%, 1 FS @ 88%
3 FS @ 80%, 1 FS @ 91%
Then…
10 Back Squats @ 75% of your 1 Rep Front Squat
Gymnastics
On the minute for 10 minutes:
Odd min – 30 sec. Ring Support Hold
Even min – 40 sec. Hollow Hold
Post all loads and gymnastic success to Comments.
3 front squats @275
1 front squats @300
3 @275
1 @320
3 @275
1 @335
Then 10 back squats @ 275
Yesterday’s 4 rounds for time
21 cal
18 WB
15 KB swings
12 burpees
12:41 Rx’d unbroken
Literally almost puked!
????????
Next time Jones ????
195×3
210×1
195×3
217×1
195×3
225×1
185×10 back squat
Numbers based off of 245#
Gymnasty stuff: really nasty
FS based on 1 rep max 113
80%@90 91%@102
FS- 195, 230
Gymnastics: sucked
FS (Based on 1RM @ 185)
3s @150
singles @ 160,165,170
10 BS @ 140#
ring holds were tough (broke a couple times into the latter rounds)
hollow holds kept my arms at my side, started to bend legs – so painful!
FS
Triples at 205
Singles at 215, 225, 235
Back Squat at 195
Gymnastics, cake… jk hollows are impossible for me
Mainsite from Wed
4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run
— 16 minutes and something iirc
this mainsite wod caught my eye – recommended?
samesies! let’s do it Al!
recommended! fast and fun
front squats (based on 1rm 145#)
triples: 115
singles: 125-130-135
back squat x10: 115
gymnastics: …noisy
unbroken sets, fully extended hollows.
A) 5 Rounds every 2:30
16 OH Lunges w/ 50# db (8 each arm)
L-Sit (30/26/23/21/17)
B)On the minute for 10 minutes:
Odd min – 30 sec. Max deficit push-ups (23/16/13/11/12)
Even min – 40 sec. Hollow Hold
FS
Triples at 205
Singles at 215, 225, 235
Back Squat at 195
Hollows were impossible, was in a fetal position for most of it
Go Team Blue Balls! Don’t forget to come tomorrow morning!
Basketball in the park at 96&Lex, Sunday after Oly Class
FS based on 1RM of 185 (scaled down when i see Rekas scaled up hehe)
triples @145
singles @155, 160, 165
10 BS @140 (these felts so weird after the FS)
gymnastics were scaled like crazy- super hard for me.
Go Red Sex Panthers! Let’s do this tomorrow!
????
FS:
3s 140
1s: 150, 155, 160
10 BS: 130
Front Squat:
[email protected]
[email protected]
[email protected]
[email protected]
Back Squat [email protected]
Hollow holds and ring holds were owie
Strict Pull-Ups E2MOM, need to get back into the groove here.
19-7-8-8-7
I dream of Jeannie…
3x 245 (accident)
1x 250
3x 235
1x 260
3x 235
1x 270 fail- couldn’t keep the bar on my shoulders
10×225 bs
Ring support: ✅
Hollows: 2 good rounds then struggle bus
Strict Pull-ups e2mom
20-10-10-9-9
FS Triples: 105
FS Singles: 110-115-120
Back squats: 100
Picked a number and went with it. Staying light on my squatz for a minute.
3 front squats @140
1 front squats @150
3 @140
1 @155
3 @140
1 @160
Then 10 back squats @ 130
FRANTIC”
4 Rounds:
21/18 Calorie Row
18 Thrusters (65/45)
15 Pull-Ups
14:34 Rx good little sweat. Keep the blood flowing.
Chitown 5K 29:28min
Chitown 5K 29:28min