7
Apr
Saturday, April 8th
KHour Hero Wod
“Wood”
Complete 5 rounds for time:
Run 400m
10 burpee box jumps, 24/20
10 sumo deadlift highpull, 95/65
10 thrusters, 95/65
Rest 1 minute
Compared to 10/11/14.
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
Bench 5-5-5-5-5
155-155-160-160-165
Some accessory work:
Curls
SA kb row
Strict ttb
Walking 18 with dad, not for time ????????
(And thus trying to give my lower back a break. Will hit wood tomorrow)
400m run, 10 “strict” burpee box jump, 10 push ups, 10 ghds
23:19
shoulder pt. can finally hang from bar without pain!!!
4mi run because it’s just so damn lovely outside
4 rounds in 29:08
63# with burpee step ups. Too broken for BJ’s today
29:42 rx’ed (rest included)
30 min cap:
4 rounds + 400 run and 5 burpee box jumps (RX!!)
Finished 3 rounds rx cramped.
4+400 65# in 29:50
2 seconds faster than in 2014
4+400m+20 @ 85# at 30 min cap
Could’ve paced the runs better. Deffo should’ve finished
29:14 rx’d (didn’t finish last time)
and I don’t want to miss a thing! Thank you Steven Tyler.
Modified this at Globo gym this morning before work.
3 rounds
0.25 mile run on treadmill
10 burpee box jumps, 20″
10 sumo deadlift highpull, 35lb dumbells
10 thrusters, 35lb dumbells
26.42, no prescribed rest, but I took plenty of it
4+400m run Rx
4 rds at 53#…slowed down by box jumps 🙂
25:15 rx
25:53 rx
22:38 rx
Sunday Oly in OG
Clean Singles
205-225-235-245-255(f)-255(pr)
Jerk Singles
205-225-235-245-255(f)-255
Rut roh
Coming for ya
4 + 400 in time cap @ 63#
4 rounds – 28:31 rx
27:43rx
Split Jerk 3-3-3-3-3
135-155-165-175-185(2)
50-40-30-20-10 abmat sit ups
ss 3 round of 12 bird dogs and 12 hip bridge
24:53 rx
#depleted
Open Gym
Wendler’s, Week 1:
Back Squat
—warmup: bar x10, 65×5, 85×5, 95×5
—working: 115×5, 125×5, 135×12
Press
—warmup: bar x10, 45×5
—working: 50×5, 55×5, 60×8
Accessory work: Bent Over Rows
—3×8 @55
22:43 Rx’d
Dead ????
OG:
Wendler’s Week 1:
BS: 140×5-150×5-165×12
partner wod with Ashley:
66 cal row
50 burpees over the bar
33 squat cleans @95
50 T2B
33 squat cleans @95
50 burpees over the bar
66 cal row
Time 28:18
22:45 Rx’d Unbroken
Accessory Work:
Shoulder Mobility
Tabata 20 sec hold 10 sec rest: L-sits
5×5 HS Pike Push-ups
Sunday OLY in OG
Clean Singles
125-135-135-140-145(pr)
Jerk Singles
95-105-110-115-115- 120 (Failed)
OG
Front Squat
105 (5) | 115 (5) | 125 (3) | 135 (3) | 145 (1) | 150 (1)
Press
55 (5) | 65 (5) | 75 (3) | 80 (2) | 85 F | 80 (1)
Squat Snatch Singles
75 | 85 | 85 | 85 | 85 | 90 | 90 | 90F
Did someone leave their keys ???? at Metropolis? If so I left them by the computer. Looks like they belong to a janitor
Keys belong to my wife Shanna. Yes, AIRHEAD <—– Me grabbed them by accident
They various doors around the city. It's where we keep the dead bodies.
handstand work against the wall with some strict hspu attempts with two mats. not quite there.
behind the neck presses at around 100# #EarthquakeBarSetup #NuffsaidBruh
4 x 20 GHD situps (knee lock out still feels weird)
Bad ass knee sleeves from Rocktape
4 rounds – 26:43
@65#
4 rounds RX – 29:36
Only did 4 rounds (dnf) at 27:33
Wendler back squats with Jo and Alice. Max set at 145# for 8 reps.
Partner wod: 66 cal row, 50 burpee over bar, 33 squat cleans (95), 50 t2b, 33 squat cleans, 50 burpee over bar, 66 cal row: 28:18. Thanks for picking up my slack, girl!
27:15 rx unbroken barbell movements
OG
BS – 5×5
150# across
Ring dips 8×3 (10:43)
50 GHDs (~3:5′)
27:33 4RFT
Did not go as I had hoped!