27
Oct
Friday, October 28th
The Halloween Throwdown is tomorrow, don’t miss it!
Metcon
4 rounds for time:
60 double unders
10 strict pull-ups
10 bench press*
*men use 155lbs, women use 50% bodyweight
Core Work
3 x 1 min weighted plank
Bro, this is my workout bro!
sub 7 minutes bro?
Brosef, sub 4!
7:54 RX, it catches up with you
21 @ 145
18:50 @ 135(1) and 115(3)
Dropped due to 20 min cap, wanted to finish
2 weighted planks @45#
No third, second bugged my shoulder
12:04 with 60 dubs, 10 strict pull-ups and bench at 155#
Rest 1 minute then a bonus round for fitness.
It rained yesterday so I’m not sure I get credit for full Rx.
Week 1 Day 1 of lower back training program:
8×3 back extensions
WOD: 15:46 rx’d (last set of bench was rough, failed the last rep)
Three 1 minute planks with a 45# plate. 2 on the back, 1 on the ass.
*Day 2 of lower back training program
Core Work
45 – 60 – 75# on the butt
Wod
11:19 Rx
17:17 Rx
14:35 @ 63# bench press with band assisted pull ups 20 dubs
14:45 @65 *ring rows
Yo green wieners: when are we working out tomorrow?
#askMeAboutMyWeiner
I plan on sliding in at 9:30am.
Front squats 3 rep with #2chainz
205,225,235,245,255,265
Eroc BEEP test 8 min emom
Even min 15 thrusters 95/65
Odd min 15 calorie row
Last round was hard AF
*try to go unbroken on the thrusters
Any takers?
Next week 16 & 16 cal
3 +65 @115
13:14 rx. Bench 63# rx+, definitely kicked a bit on the last round of pull ups rx-
Plank: 35, 45, 45, 80! Pr!
Insane. Freakin’ machine! 100# plank next time!
14:55 rx
Nice squad workout
45/55/70* on the planks
*suspect finish
Cheer squad for the 100 pounders rx+
Soccer
12:08 rx. Max plank – 80#
12:29 rxd
1:00 min Weighted planks
45-55-70-100!!
100! Next time: Darcy.
18:36rx dubs and pull ups weren’t the issue
25-25/70-35 2nd and 3rd set were not unbroken
15:54
75#, red band pull ups, du
19:34 RX+ (83# bench)
1 round of planks at 35#
1 round of planks at 37.5lbs
Failed at 18 seconds left with 38.5#
14:24
83#
20 DUs
ring rows
1 plank unweighted
2 planks with 15# plate