9
Apr
Sunday, April 10th
Skill Work
Max reps in 5 minutes
L-Pull Up
Conditioning
5 Rounds for Time:
12 Toes to Bar
10 Front Rack Lunge, 135/95
Post total L-Pullups and time to Comments.
Oly Class
Push Press + Push Jerk + Jerk
7 x (1+1+1), increasing
Overhead Squat
8 – 8 – 8 – 8
PP Jerk Combo:
145/155/160/165/175/175/180(f)
OHS 8’s:
125/135/145/155
Oly:
PP/PJ/J: 145-155-165-170-175-180-185
OHS: 115-115-125-135
Oly:
Complex: 115-125-135-145-155-155-155
OHS: 115-135-145-165
EWOD:
20 Air Squats
5 Hill Sprints
40 Air Squats
4 Hill Sprints
60 Air Squats
3 Hill Sprints
80 Air Squats
2 Hill Sprints
100 Air Squats
1 Hill Sprint
DTM: 28:46
Cullen: 34:27
Elisabeth: 34:14* (Scaled)
Steph Not Miller: 34:37
JMiz: 36:36
Lisa: 40:53
We should do this again next month to see if any improvement.
Oly – 165 straight across on pp/pj/sj
Did last 2 as single split jerks at 185/205
OHS – 115-125-135
4 mile race in CP: 35:21 PR
9:46 #68
List Pull-ups- ZERO 🙂
50-40-30-20-10 reps for time of:
Calorie row
Pushup
– 18:33
Cash out:
Front squats
185(7), 195(5), 205(3), 215(1)
4 mile race in Central Park: 42:19
Brunch afterwards Rx
Lunge and T2B WOD: 5:57Rx, spicy on the midsection mmmm
Deficit deadlifts
275(5)-295(5)-305(3)-315(5)-325(5)-335(3)
4 rounds
5 strict pull ups with a chain
15 push ups
10-9-8-7-6-5-4-3-2-1
Muscle cleans at 135
*5 burpees after each round
9:06
Back squats 3 rep
225, 245, 275, 295,315, 325, 335
Metcon
10-9-8-7-6-5-4-3-2-1
*5 burpees after each round
@135
7:47
Muscle up tests with Matty
Lunge and T2B WOD 9:32 rx’d
No grip or core strength today but good one after yesterday’s throwdown
Oly
PP+PJ+SJ
63-73-78-83-88-93-98
OHS – 8 rep max
63 – 73 – 78 – 83 (I think…)
Oly
7 x (PP+PJ+SJ)
53-63-68-78-83-83-83
5x (8 OHS)
63-63-63-78-73
Then: Endurance WOD scaled
20 AS
4 HS
40 AS
3 HS
60 AS
2 HS
80 AS
1 HS
Ran all hills up and walked them down.
34:14
Thanks Dan – great WOD! And thanks Lisa for running with me on the last hill, you are the best cheer leader!
You are a GREAT work out partner. And I was struggling up that hill trying to keep up.