10
Nov
Friday, November 11th
Strength
Power Clean
5×3
Conditioning
4 rounds for time:
Run 400m
8 Deadlift, 155/225
Post time to Comments.
Strength
Power Clean
5×3
Conditioning
4 rounds for time:
Run 400m
8 Deadlift, 155/225
Post time to Comments.
Power clean @85
METCON 12:03 @ 133
PC: 170#
Wod: 12:02 rx’d (hate this combo but deads unbroken)
Power clean @185
METCON 9:40 Rx
Hey everybody, Sally & I have to go out to Long Island for part of the day tomorrow to do some wedding prep. Would anyone be interested in hanging out with Lord Olivier of Bigglyshire (aka “Ollie”) for a few hours? We were hoping to have someone take him out to the dog park or Central park for a bit. Maybe something like 11-2pm? If anyone is interested, hit me up at brian . aston 17 @ gmail . com or ping me on FB. Thanks!
Power clean: 125#
METCON 11:18 @ 135#
PC @ 125
METCON 10:31 Rx
PC @83#
Wod: 13:12Rx
OHS 53#
Wod: 9:53rx
Power Cleans
133 – 133(f) – 123 – 123 – 123
I was so blinded by my love of power cleans that I really thought I could handle 133 across. Till next time!
WOD
13:56RX
Power cleans @83
14:[email protected]
PC @113#
14:58 RX
Power Cleans @ 130#
METCON: 9:58 rx’d
Tried to be gentle on the run. Did not want to go backwards with all my positive PT.
Power cleans 145#
METCON 12:44 @195#
Great turn out for 10am and great hustle
Power Clean 5×3 115-120-120-115-115
Dropped to #115 not getting full hip extension
11:44 #155 (500meter row)
Thanks Katie for all your weight tips and my landing.
Accessory work: 5×3 muscle up transition progression
Yesss coach Katie S!!!!
Also C2B FPP Day 5 – 5 5 4 3 2
Time to clear the lost and found! Grab your stuff this weekend, because it’s getting donated on Monday!
PC – 5×3 at 205. Thighs bruised and pretty
WOD 7:33 rx
165
12:50rx
PC @ 185#
Metcon: 16:54 @275#
Tomorrow’s WOD
23:07 Rx
Haven’t sweat that much since Sunday! Woof!
#LostAndFoundPurgeThisWeekend
At la casa del Lil Ninj aka Dr Frankel
a).
40-30-20-10
GHD sit-ups yessss GHD!!
KB swings, 65
b). Back squat 5×[email protected] (amylynne squats more than me)
c) pullups
15-12-12-12
Power clean 83
Wod 13:[email protected]
Power Clean @67
Metcon: 12:36 @92, subbed rowing for running
Sick day recovery day 🙁
Friday Night FHIX!
Highlighted by this gem of a metcon:
6 Round EMOM @24kg
6 KB Russian Swings
6 KB Thrusters
6 Burpees
This was a joy through 4 rounds and then it got spicy. As a “beep test” I think getting to 10 rounds would be tough or at least very miserable.
63 power cleans
12:15 metcon 4 rounds, 83 lbs deadlift
Power clean 105
Metcon 11:48 @ 165
Power cleans: 185#
Metcon: 11:24 rxd
Power cleans @ 115#
Guys. I have a hard time counting sometimes and I did 9 DL for each round instead of 8. Sigh.
12:09rx and then some.