14
Feb
Monday, February 15th
Strength:
Weighted Pullup
3-3-2-2-1-1-1
WOD:
21, 15, and 9 reps for time:
Power Snatch, 75/53
Wallball, 20/14
Knees to Elbows
Post time to Comments.
Strength:
Weighted Pullup
3-3-2-2-1-1-1
WOD:
21, 15, and 9 reps for time:
Power Snatch, 75/53
Wallball, 20/14
Knees to Elbows
Post time to Comments.
done on sunday:
weighted pullups and weighted ring dips:
red band (3)- red band(3)- skinny red(2)- bodyweight(2)- 2.5#(1)- 5#(1)- 7.5#(f pullup, completed ring dip)
jumping bar muscle up+dip+negative
from 30″(2)- from 24″(2)- from 20″(2)
3RM Power Snatch
53-63-73-83-88
WOD: 21-15-9 Power Snatch, Wall Ball, K2E
11:46 Rx
i am so bad at K2E…
Part I
Run 800m
30 squat cleans 50# DBs
30 burpees
Part II
DB bear complex
30#, 35#, 40#, 45#, 50#
Almost pulled up. Small orange band.
~12:30 Would have been Rx except for some suspect K2E.
Ready for a rest day. Today and tomorrow. And maybe Wednesday.
~56.5lbs for pull up (1 big chain, little chain plus 16kg kb)
10:07 Rx – K2E slowed me down
Then yesterday’s WOD:
23:44 Rx – burpees were the biggest drag
Pull-ups: took a pass, just wanted to move
Wod: 8:00rx
First and last rounds unbroken, second round: broken, with lots of groaning and moping.
I’m not fully back yet, but felt so good to move again. Yuck, keep eating those Flintstones chewables y’all, the flu is a nasty beast!
On a positive note, being sick was a great chance to crush American Gods. Get on this book, it’s a delight!
Pullups
3-3-2-2-1-f-f
55-60-64-69-90-95(f)-92.5(f)
tied PR
Strength: tried to do some strict pullups…
Fitness: 8:29 Rx
Then, did yesterday’s workout….. 27:30 at 53lbs. So tired.
Pull-ups up to ~50lbs. Triples and doubles with 20/30 lb med ball
MetCon – 6:47rx
Double Grace- 60 clean and jerks @135
7:37 rxd
Metropolis wod: 8:14 rxd
Pullup: ~55.5#s
11:07 rx
“Grace”- 3:47 rx’d PR
Today’s wod- 9:22 rx’d
Woof! That was all lungs and I have #nolungs
Fun!
Double “Grace” 60 clean & jerks @135
6:47
Metropolis wod
6:13 Rx
A) 5×5 FS @185
B) 4 rounds:
30 kb swings, 24
30 pushups
12:18
Pull Ups: 3 chains (60 lbs)
Wod: 8:26 rx’d
2 rounds
30 box jumps 24/20″
30 burpees over the barbell
30 overhead squats 135/95lbs
12:13 rx’d
Sumo deadlift 12-12-12-12-12
123,128,133,138,143
EMOM x15
1 hang clean
103×2,108×2,113×2,118,123,128,133,138,143,148,153,158
11 strict muscle ups unassisted
3×3 strict muscle ups in ring thing
3 rounds
500m row
30 wall balls* 30/20lbs
*10 burpees every time you break on the wall balls
17:56. Wall balls were horrible. Did 30 burpees each round.
Strict body weight pul ups 2-2-2-2
11:28 w/PC @53#
Pull ups – worked up to green + red band
WOD – 9:26 @ 53 with weighted sit ups subbed for K2E.
99% percent sure I was born without lats.
blue band (3), thick red band (3) skinny red band (2) orange band (1) …something like that
14:25 meh
k2elbow…or tricep…or …
wpu: 53(3),70(3),88(2),114(2),124,141,160(f)
almost there…
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