1
Apr
Sunday, April 2nd
Oly WOD
Snatch
1-1-1-1-1
Clean & jerk
1-1-1-1-1
CrossFit WOD
“Nasty Girls”
3 rounds for time of:
50 Air squats
7 Muscle-ups
10 Hang power cleans, 135/95
Compare to 8/23/16.
Oly WOD
Snatch
1-1-1-1-1
Clean & jerk
1-1-1-1-1
CrossFit WOD
“Nasty Girls”
3 rounds for time of:
50 Air squats
7 Muscle-ups
10 Hang power cleans, 135/95
Compare to 8/23/16.
OLY
Snatch
85 – 90 – 95 – *100PR* – 100F
Clean + Jerk
110 – 115 F Jerk – 105 – 110 – 115
wod: 3rft 50 air squats, 7 pull ups, 7 box dips, 10 push ups
7:40
so nice out, may go for run later
4mi run
cashout: 5×5 GHR & shoulder stretches
It’s so nice out I went for a run.
Every 3 minutes for 7 rounds run 400M
78/77/83/82/84/88/93
It’s so nice out I went for a run.
Every 3 minutes for 7 rounds run 400M
78/77/83/82/84/88/93
Nasty girls- 6:16 rx
Nasty girls : 7:58 rx
Weighted step ups with jcash
5 x 6 ea leg at 95#
Nasty girls : 7:58 rx
Weighted step ups with jcash
5 x 6 ea leg at 95#
Nasty gals – 19:37 (mid-third round at 15′ time cap);
95# hang cleans (10,5,5,5,5), 7 strict ring dips, 7 strict pull-ups
OG
Handstand practice – walking backwards is my thang
50 GHDs with Alice
Some dubs practice
Stretching/rolling
Nasty gals – 19:37 (mid-third round at 15′ time cap);
95# hang cleans (10,5,5,5,5), 7 strict ring dips, 7 strict pull-ups
OG
Handstand practice – walking backwards is my thang
50 GHDs with Alice
Some dubs practice
Stretching/rolling
WOD
Scaled to jumping ring MUs. Hang Clean Rx
9:42
OG for some accessorizing
Glute Ham Raises, Reverse Hypers, Parallette push ups, Chin Ups, KB bent over rows, Some banded mobility stuff, Some people watching
WOD
Scaled to jumping ring MUs. Hang Clean Rx
9:42
OG for some accessorizing
Glute Ham Raises, Reverse Hypers, Parallette push ups, Chin Ups, KB bent over rows, Some banded mobility stuff, Some people watching
WHOEVER STOLE MY MINI CADBURY EGGS FROM OG, I WILL FIND YOU AND YOU WILL FEEL THE WRATH OF A THOUSAND FIERY SUNS!!!
Also back squat 135 5-4-4-3
Some crappy chest to bar practice
EGG THIEF I AM COMING FOR YOU
WHOEVER STOLE MY MINI CADBURY EGGS FROM OG, I WILL FIND YOU AND YOU WILL FEEL THE WRATH OF A THOUSAND FIERY SUNS!!!
Also back squat 135 5-4-4-3
Some crappy chest to bar practice
EGG THIEF I AM COMING FOR YOU
Hang snatches at a bro gym, with some dude’s only shoes that had a broken lace and were two sizes too big…no belt no wraps….
98# PR baby!
*oly shoes
(He probably has other pairs of shoes)
Hang snatches at a bro gym, with some dude’s only shoes that had a broken lace and were two sizes too big…no belt no wraps….
98# PR baby!
“Nasty Girls:” 18:27 rx
[3 or 4 MU into third round at 15′ cap, can’t remember]
—single MUs all the way through
—two or three failed attempts out of the dip in the middle of the third round
—HPC in sets of 6/4, 6/4, 8/2
OG:
mobility for achy elbows and shoulders post-wod
55 ghds with Liz
“Nasty Girls:” 18:27 rx
[3 or 4 MU into third round at 15′ cap, can’t remember]
—single MUs all the way through
—two or three failed attempts out of the dip in the middle of the third round
—HPC in sets of 6/4, 6/4, 8/2
OG:
mobility for achy elbows and shoulders post-wod
55 ghds with Liz
Nast Girls: 9:40 – did only 3/50 air squats for the last round bc my knees are feeling wonky. Subbed ring rows and push ups for the muscle ups. 63# hang power clean.
Nast Girls: 9:40 – did only 3/50 air squats for the last round bc my knees are feeling wonky. Subbed ring rows and push ups for the muscle ups. 63# hang power clean.
Nasty Girls 14:28 50 air squats 7 pullups 7push ups 63# HPC
Nasty Girls 14:28 50 air squats 7 pullups 7push ups 63# HPC
5K @ 27:00 outdoors
5K @ 27:00 outdoors
8.22 mile run @ 1h 06m in CP.
8.22 mile run @ 1h 06m in CP.
WOD 10 min and change can’t remember
50 air squats
14 ring rows
7 push ups
10 hang pwr cleans @63
WOD 10 min and change can’t remember
50 air squats
14 ring rows
7 push ups
10 hang pwr cleans @63