16
Oct
Monday, October 17th
Strength
Sumo deadlift
5-5-5-5-5
Conditioning
3 rounds for time:
30 double unders
15 box jumps, 24/20″
30 double unders
9 hang power cleans, 115/75
10 minute time cap
Post all loads and time to Comments.
Strength
Sumo deadlift
5-5-5-5-5
Conditioning
3 rounds for time:
30 double unders
15 box jumps, 24/20″
30 double unders
9 hang power cleans, 115/75
10 minute time cap
Post all loads and time to Comments.
Too lazy to change days. 35 mile walk around Manhattan rx’ed. So much easier than last time.
265 x 5 and 6:33 rx’ed.
185-225-275-275-295
6:39 rx… couldn’t catch the miz
113-133-143-153-163
2+10 I blame it on the dubs! ????
SDL 153-183-203-213-213
1+78 RX – Ten minutes of frustration
SDL: 225-245-265-285-305
2+45 rx
103-113-133-143
nothing left for 5th set
6:58 rx’d
185-225-245-255-255
7:33 rx
Power Cleans roughly EMOM
185 205 205 210 215 225 230(fail) 215 225 205
27-21-15-9 reps for time:
115lb overhead squat
bar facing burpee
10:50
5 rounds on the 3:00
1 full hill sprint
15 chest to bar pull-ups
Sumo deadlift 5s
135-225-275(3)-275-305(f)
Yikes, nothing left.
Power Clean 155,175,185, 205,225, 245, 255, 260,265,270
27-21-15-9 reps for time:
115lb overhead squat
bar facing burpee
11:50 rx
5 rounds on the 3:00
1 full hill sprint
10 chest to bar pull-ups
Scaled to 10 slowly getting these back
Power cleans – 95, 105, 115, 125, 135 (PR); working on getting that bar touching the hip!
27,21,15,9 OHS/Burpees w/the bubbliest crew! 16:29 @ 65#
5 rounds on the 3:00
1 full hill sprint
5 c2b pull-ups
I need a burger
I love my Monday morning Bro-sesh!
Hacked!
Power cleans 10×1
205×2, 210×2, 215-225-230-235-240-245(F)
27-21-15-9
Power snatches @115 and bar facing burpees for time
15:35
5 rounds on the 3:00
300M row
10 C2B
Sumo deadlift 5’s
225-275-305-325-345
100 strict pullups
DL: 315-335-355-360-335 (1)
Metcon: 9:23 RX
Deadlift 105-135-145-155-165
Wod 8:15 Rx
Worked up to 183
7:39 rx’d
Deadlift: 113-133-153-173-183
WOD: 2 + 56 at 75#
Box step ups.
Alternated single/double to get to 30 dubs total. One day I’ll string em together.
335 on the sumo DL
beat the buzzer on the metcon – 10 min. Then I walked to the whiteboard and realized I did 15 Hang PC’s instead of the prescribed 9.
So I am taking an Rx +!!!!! never has stupidity been such a virtue!
SDL up to 360 w/ Patrick
5:20 on WOD
5 mile park loop with The Reservoir Dogs
37:45
I felt uncomfortable the entire run.
I would feel uncomfortable too if I was running 7 minute miles
Sumos up to 193
8:22
15 dubs
15 step ups
15 dubs
RX hang power cleans
103-123-133-143-153
8:54 rx
Worked up to 315 on the sumo deads. 8.57 with 32kg Russian KB swings instead of HPCs due to my dodgy elbow
103-133-153-173-183
8:57 @ 65#
SDL: 185-205-225-255-275
WOD: 9:53 @115lbs. Did 15 unbroken DU first set and 30 singles on the next two sets.
DL 155-165-215-225-235
WOD 1+13 @95#
Sumo deadlift
123-173-193-203-213
Conservative
Wod: 9:42
30 dubs
15 step ups
30 dubs
9 t2b
315#
2+60 rx
Absolute miserable time doing double unders this AM. Usually not a problem. Sometimes the bear eats you I guess
315,345,375,395,415
beltless felt relatively strong. nice mix up with the sumos, hamstrongs are feelin it today.
8:54 @ 135
dubs decent, hpc good, box jumps terrible.
315#
2+85 (95#)
Dubs felt good; HPCs felt alright in the beginning.
7:45 rx’d
145 x 5
2 + [email protected]