11
Jun
Sunday, June 12th
Oly Class
Push Press + Push Jerk + Jerk
7 x (1+1+1)
Overhead Squat
4 – 4 – 4 – 4
WOD
30, 25 and 20 Reps for Time:
Knees to Elbow
Ab-Mat Sit-Up
L-Sit (Seconds)
Hollow Hold (Seconds)
Post time to Comments.
EWOD:
Benchmark:
1 mile RUN (this is not a jog)
Rest 5 minutes
4 Rounds
Run 400 Meters every 4 minutes
Push press, jerks etc – 115 up to 145
OHS – 95 up to 105
PP+PJ+SJ
125-135-145-155-165-175(f)-155
OHS
115-135-155(3)-165
Wednesday oly w/ pwr cleans – 185
19 min rx
Way worse than it looks on paper ????
WOD 17:05
OLY
PP/PJ/SJ -#65
OHS #65
WOD
30,25,20
Thrusters
Ab mat sit-ups
#16 KB swing
Hollow hold
10:40
Good times! Thanks Matt
Oly:
PP/PJ/SJ
135-145-155-155-155-165-165
OHS
135-145-155-165
EWOD:
Mile – 5:57
Every 3 minutes run 1/5 of mile
between 1:03 and 1:07 every round
Running after friday’s lunges, yesterday’ deads and oly this morning was brutal. My f-up with the short track but we put in some good work. I should be around again next Sunday to do another run.
Ewod on this beautiful day!
About 1300m “mile”: 6:11
Rest 5 min
Then 5x350m laps
1:11
1:14
1:15
1:13
1:12
Thanks for forcing me to finish those sprints Lisa! Happy about no major foot or knee pain but definitely soreness in the legs and glutes from last couple days.
*Sprints were every 3 min
Sunrise hike in Williamstown 🙂
15:50 with a lot of scaling
Did some ring & bar MU work
2 rounds of hill sprint + max strict then max kipping t2b with the boys (that was enough)
Started another Wod that I came up with then decided I’m done.
Oly
63-68-73-78-83
Ohs
63-73-83-93
My 1st Time in an OLY learning 63/53
WOD 11:16
Rehydrated, Refueled
Oly
PP/PJ/SJ
68-73-83-88-93-98-103
OHS 4’s
83 – 88 – 93 – 98
EWOD with the cool kids
“Mile” run in 7:01 – estimated mile pace would have been 8:46
“400m” repeats
1:21 – 1:42 – 1:39 – 1:40
^^^ These were the WORST