19
May
Friday, May 20th
Strength
Find a one rep max power clean.
Conditioning
For time:
1 Minute Handstand*
27 Hang Power Clean†, 135/93
1 Minute Handstand*
*Use a wall for balance if necessary.
†Any time you rest the bar on the ground before completing 27 reps, perform 10 burpees over the bar.
Post all loads, time to Comments.
235 PC pr – could not do wod due to time.
200# pwr clean
8 min rx
Handstand against a wall
20 burpees (9-9-9 on cleans)
Power clean 215
6:28rx, freestanding in three sets each time.
(PR) 145 PC
WOD
7 @ 125
5 @ 105
15 @ 95
30 Burpees 🙁
Handstand against wall…no breaks.
9 min WOD
Gonna have to try and make this up. Looks Fun!
PC 123#
10:30 Rx
PC: 135-145-155-165-175-185(F-clean pull cause I got scurred)-185-190-195
Pee Are…by at least 20# but possibly 25#
9:30 Rx (8-9-7-4)
HS unbroken and I was expecting to do at least 50 burpees but happy to settle for 30
Friday night r*n with GGFM H3
Started at Whiskey Trader and had a budweiser before the start. The majority of the trail was in the park and all in I r*n just about 7 miles when it was supposed to be under 4 miles because the trail was sh!tty. No drink checks, finished at Reif’s Tavern, had a few yuelings and bailed.
175 PC
7:37 I think? @ 110, done in two sets, 15 and 12
HS unbroken
Fun Stuff!
Front squats 3 reps
185,205,225,245,265,275,285(HAF)
Metcon
3 rounds for time
4 long metropolis hills
40 ghd sit-ups
30 one arm KB Russian swings 20kg
3 Hills
30 ghd sit-ups
20 one arm KBS
2 Hills
20 ghd sit-ups
10 one arm KBS
20:08 was hoping for under 20 min but them hills yo!
For time:
2 rounds of:
15 thrusters, 115
30 swings, 24
Then
2 rounds of:
15 power cleans, 115
30 pistols, alternate
– 10:39
Yesterday’s wod: @83# and legs out front ring dips 14:28
Headstand practice
In Mexico for weekend – any good individual WODs or partner WODs ( w/ sunskipper) recommendations?
Looks like the gear consists of Dumbbells (50lb) , treadmill , nautilus machines, and some preloaded curling EZ bars
First person to recommend anything > 30 burpees is getting slapped
My go-to hotel wod is
500m run – 50 air squats – 50 push ups
400m run – 40 air squats – 40 push ups
300m run – 30 – 30
200 – 20 – 20
100 – 10 -10
I know, I know it sucks but this was a Dave Castro Hotel Wod and he did it in 18:24
Or…
21-15-9
DB thrusters at 25lbs each and burpees/pull ups
Or…
max tequila shots nft
Awesome suggestions. I’ll try the reverse pyramid one followed by “Death by Tecate light”
Power clean #123 (pr)
Wod: 8:20 rx, in sets of 9 so 20 burpees, handstands against wall trying to balance without it a little bit
PC 95(3)-135(3)-165-185-195-200(f)
6:40rx (freestanding attempt first 45 sec with a lot of assistance from Matt then 15 sec against the wall, 15-12 HPC, 30-15-15sec w/wall)
Belated April book club this Sunday at 7pm at DTUT. Purple Hibiscus! Bring a friend!
Into Thin Air likely first week of June!
PC – 185-205-225-245-265-275(F) – 265 is where it started to be even remotely challenging
WOD – 5:03 rx’d – made it to 20 before burpees
First Handstand unbroken – these were a challenge
PC: 190# (failed 200#, my form sucks)
Wod: 6:36 (cleans 15/12)
Your form definitely does not suck!
Power clean to 143# PR
WOD 9:27 rx’d
Sets of 9 brutal, neck pulling power cleans