27
Aug
Sunday, August 28th
WOD
For time:
30 Strict Handstand Push-Ups
40 Kettlebell Swing, 32/24
50 Wallball, 20/14
60 Calorie Row
Post time to Comments.
Oly Session
20 Min EMOM
Clean & Jerk
WOD
For time:
30 Strict Handstand Push-Ups
40 Kettlebell Swing, 32/24
50 Wallball, 20/14
60 Calorie Row
Post time to Comments.
Oly Session
20 Min EMOM
Clean & Jerk
Open gym:
Dynamic Effort bench press with chains 9x3reps
105/125/125/125/125/125/130/130/130
Hyperextensions with weight 4×6-10
10/15/20/25
4 sets of Max pull ups, superset with curls
5-5-5-5/75-75-75-75
Cash out: 5 minute squat hold.
5 mile trail run
First time running on true trail all summer, fun stuff.
11:08
30 knee push ups
40 right arm in swings – 16kg
50 air squats
800 m run
Oly
29 min EMOM
Started at 63, worked up to 123
22:45Rx
15:00 HSPU w ab mat/10#
14:54
18 HSPU with 10# plate and ab mat. Added another 10# plate for the rest
20kg KB
Smolov Jr Day 4 Week 2
3×10 @ 113
Oly
stayed at 63lbs till I got it then last 2 at 83lb
All of which I hope I remember
11:40 with two minute headstand hold
Oly: started at 83# worked up to 108#. Finally starting to feel more comfortable with clean and jerk!
WOD: 12:21 with pike push ups, 20kg kettlebell, 15# wallball.
16:59 with 2 abmats for 18 hspu’s. Went to 1 abmat after Matt took one away. Awesome wod!
133# for oly