14
May
Monday, May 15th
WOD
“Flatline”
Five rounds for time of:
15 burpees over the bar
255/175 pound deadlift, 15 reps
30 ab-mat sit-ups
Post time to comments.
Extra Credit:
10 min EMOM
Even: 5-10 Ring Dips
Odd: 40 sec hollow hold
Good morning. In about a month I’ll be competing in the D10 – formerly the Wall St Decathlon – which is a fund raiser for pediatric cancer research at Memorial Sloan Kettering. Information and a donation links are in the link below. You can donate or bet on an event. I had to post my “goal” for each event. A few of you may have some idea which ones are a stretch and where I’m sand bagging…. Thanks for your consideration.
https://nyc.thed10.com/competitors/760
-Chris
Good morning. In about a month I’ll be competing in the D10 – formerly the Wall St Decathlon – which is a fund raiser for pediatric cancer research at Memorial Sloan Kettering. Information and a donation links are in the link below. You can donate or bet on an event. I had to post my “goal” for each event. A few of you may have some idea which ones are a stretch and where I’m sand bagging…. Thanks for your consideration.
https://nyc.thed10.com/competitors/760
-Chris
7am: 4+2 @ 205#
Nice job dude, getting faster!
3+30 @ 175# and GHDs
(most GHDs at a time – ever. Prepping for soreness!)
abs for days baby!
22:29 @93 lbs
22:29 @93 lbs
21:35 @145 (thanks Liz for the motivation and bringing me two additional 10lb plates to add to the bar lol)
Yeah girl! ????????
21:35 @145 (thanks Liz for the motivation and bringing me two additional 10lb plates to add to the bar lol)
22:38 @ 155# and ghd sit-ups
[hook grip on all deads]
22:04 @ rx weight w ghd sit-ups, woof
[hookin it all the way for tough thumbs]
hook grip is the only way to go.
Nice Job!
22:38 @ 155# and ghd sit-ups
[hook grip on all deads]
22:04 @ rx weight w ghd sit-ups, woof
[hookin it all the way for tough thumbs]
hook grip is the only way to go.
Nice Job!
24:27 @ 113#
21:22 @115
still working on better DL form
Major improvement today on the deadlifts.
Great Job Allison! Keep it up.
“GRACEFUL EXIT”
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135/95.
8:01 Rx’d
Every 2 min Back squat (deload week)
230(6) 250(4) 270(3)
250(6) 270(4) 290(2)
270(6) 290(4) 310(2)
“GRACEFUL EXIT”
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135/95.
8:01 Rx’d
Every 2 min Back squat (deload week)
230(6) 250(4) 270(3)
250(6) 270(4) 290(2)
270(6) 290(4) 310(2)
“GRACEFUL EXIT”
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135/95.
10:49 Rx’d
Every 2 min Back squat (deload week)
120(6) 130(4) 140(2)
130(6) 140(4) 150(2)
140(6) 150(4) 160(2)
4+30 Rx (GHD)
25min cap
finished workout in 27:38
“Humbling”
4+30 Rx (GHD)
25min cap
finished workout in 27:38
“Humbling”
4 + 15 RX @25min cap
Actually felt ok on the burpees for the first 2 rounds, but then it caught up with me.
23:[email protected]#
21:19
Back extensions
21:19
Back extensions
23:32 RX
Amazing! ????????????
26:47 rx+ (265# and GHDs)
GHDs changed the game, that hurt.
26:47 rx+ (265# and GHDs)
GHDs changed the game, that hurt.
16:43 scaled (155#)
holy frick….
your cheering helped
23:05 @ 175
25:23 Rx
Thanks for the hair tie Ash!!
25:23 Rx
Thanks for the hair tie Ash!!
27 at 153#
Did extra credit (blue band for 10, double red for 20, did last two rounds with one red band), only did 30 second holds because I can’t read.
5 rounds of 5 pull-ups, 10 push-ups
27 at 153#
Did extra credit (blue band for 10, double red for 20, did last two rounds with one red band), only did 30 second holds because I can’t read.
5 rounds of 5 pull-ups, 10 push-ups
24:06 @ 215#
Focused on less back arch and more glutes
24:06 @ 215#
Focused on less back arch and more glutes
24:15 @ 205#
24:15 @ 205#
4 rounds RX in 28:18
I’d love to try this again when I’m feeling 100%
4 rounds RX in 28:18
I’d love to try this again when I’m feeling 100%
4+44
Shoulder soreness was pretty limiting today. Started with an 83# deadlift for the first two rounds, tried a bunch of KB deadlift methods and settled on a two handed 25# sumo KB deadlift. After the 1st round, switched to “crawling” burpees to keep any weight off my shoulder and keep movements 100% pain free. Got checked out at OT later in the morning to make sure its not joint pain. Spoiler alert: its not the joint – just the muscle.
24:18 with
15 over the bar burpees
12 front rack lunges @ 93# (first round was 14)
30 abmat sit-ups (first round was GHDs)
– lunges really caught up to me and had to break them up in 2 sets
4 rounds + 13 burpees (84/64)
4 rounds + 13 burpees (84/64)