12
Feb
Saturday KHour, February 13th
WOD:
5 rounds for time of:
20 Bench Press, 115/73
20 Kettlebell Swing, 32/24
20 Box Jumps, 30/24
Post time to Comments.
WOD:
5 rounds for time of:
20 Bench Press, 115/73
20 Kettlebell Swing, 32/24
20 Box Jumps, 30/24
Post time to Comments.
22:57 Rx
Patrick did 6 rounds
27:35 rx’d (KB’s took forever)
24:07 Rx
This one was FUN!
29:15 @63 w step ups
28:32 @63#/16kg w step ups.
18:40 Rx(30″ step-ups)
24:11 (6 rnds)
I stopped after 5, but then after 3 min of sitting did a 6th round
26.43 or something. Switched to 95 after round 1. Shoulders on flique
21:07 at 52# and 16kg
Dad’s Barn wod:
10-9-8-7-…..1
[email protected]
KB snatch, right [email protected]
KB snatch, left [email protected]
15:07. No droppin’ round here.
Woof.
Clean+FS+PJ+SJ: 65-85-95-105
Clean+FS+SJ: 115-125
Clean+SJ: 130-135
Started Annie, then stopped.
OG
Muscle up accessory work
– thin band lay pull downs
– blue band hip thrusts to muscle up on low rings
Last Monday’s wod
Snatch: worked up to 93#
21-15-9
Power cleans (93#)
Burpees
7:32 rx’d #nolungs
Lat* pull-downs
25:40 rx
21:31 85, 24, 24 step up
Open Gym
Front Squats
93(5) – 103(5) – 113(3) – 133(3) – 143 – 153 – 158 – 163
Split Jerk practice – EMOM from 63 up to 103