20
May
Sunday, May 21st
Oly WOD
Hang power clean and push press
10 min emom
Hang clean and push jerk
10 min emom
Build in weight across the twenty repetitions.
Endurance WOD
Meet at 10:30 at the gym!
Choose one of the following two levels:
Chicken:
One-third mile incline run
One-third mile incline run
One-half mile incline run
One-third mile incline run
Eagle:
One-half mile incline run
One-half mile incline run
One-third mile incline run
One-half mile incline run
One-half mile incline run
One-half mile incline run
One-third mile incline run
One-half mile incline run
Wear a watch, and post times for all four runs to comments.
Meet at the gym at 10:30am. Dress appropriately for the weather.
Oly
Hang power clean + push press: Started @ 83 worked up to 103
Hang clean + push jerks: Started @ 103 and worked up to 113, switched to split jerks and got 118
Stuck around to hang out with Katie & Amanda
250 m row
50 dumbbell clusters with 25#s
250 m row
50 kbs @ 16kg
250 m row
50 dumbbell snatches @ 25#s
250 m row
50 sit ups
22:22
EWOD grunt work:
Eagle:
3:25
3:46
2:25
3:39
I dogged the second .5 mile incline.
Good work everyone, that’s not an easy workout!
EWOD grunt work:
Eagle:
3:25
3:46
2:25
3:39
I dogged the second .5 mile incline.
Good work everyone, that’s not an easy workout!
oly- Emom 12min
Even min 3 cleans
Odd min 3 push Jerks
Minutes 1-2 – 60% of 1RM Clean and Jerk
Minutes 3-4 – 65% of 1RM Clean and Jerk
Minutes 5-6 – 70% of 1RM Clean and Jerk
Minutes 7-8, 9-10, 11-12… continue to build.
175, 190, 205, 210,215,235
Wod “jolly rancher”
1200 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
800 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
400 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
*Females – 9′ WB Target
20:14 rx
oly- Emom 12min
Even min 3 cleans
Odd min 3 push Jerks
Minutes 1-2 – 60% of 1RM Clean and Jerk
Minutes 3-4 – 65% of 1RM Clean and Jerk
Minutes 5-6 – 70% of 1RM Clean and Jerk
Minutes 7-8, 9-10, 11-12… continue to build.
175, 190, 205, 210,215,235
Wod “jolly rancher”
1200 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
800 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
400 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
*Females – 9′ WB Target
20:14 rx
HPC/PP- worked to #80
HC/PJ – #90 courtesy of Matt 🙂
OG conditioning w katie/kim
250 m row
50 thrusters @53
250 m row
50 kbs @ 16kg
250m row
50 kb snatches @16kg (25 per arm)
250 m row
50 ghd s/u
Hang pc+press: 85-90-95-100-105-110-115-115-120-125
Squat clean+ pj: 105-110-115-120-120-125-125-125-130-130(f)
Eagle for runs but i only did 3 rounds as I was DFL.
5 rounds: 5 pull ups, 10 push ups
Hang pc+press: 85-90-95-100-105-110-115-115-120-125
Squat clean+ pj: 105-110-115-120-120-125-125-125-130-130(f)
Eagle for runs but i only did 3 rounds as I was DFL.
5 rounds: 5 pull ups, 10 push ups
HPC/PP: 85,95,95,105,105,115,120,125,125,130
HC/PJ: 95,105,115,115,115,125,125,130,135,140
Eagle run – No times tracked but was prob around 10/11′ mile average pace
HPC/PP: 85,95,95,105,105,115,120,125,125,130
HC/PJ: 95,105,115,115,115,125,125,130,135,140
Eagle run – No times tracked but was prob around 10/11′ mile average pace
OG 6×6 [email protected]
1200m run
6 Rounds
4 Strict HSPU (to an abmat)
8 C2B Pull Ups
12 Air Squats
W/20lb weight vest – 18:13
OG 6×6 [email protected]
1200m run
6 Rounds
4 Strict HSPU (to an abmat)
8 C2B Pull Ups
12 Air Squats
W/20lb weight vest – 18:13
Eagle runs! No idea of my time because I lost my watch.
HPC&PP: 65,70,70,75,75,75,80,85,90(fail),85
HC&PJ: 75,75,80,80,85,85,90,90,95
HPC&PP: 65,70,70,75,75,75,80,85,90(fail),85
HC&PJ: 75,75,80,80,85,85,90,90,95
Hang Power Clean + Push Press:
100-100-105-105-105-105-110-110-110-115
Hang Clean + Push Jerk:
115-115-115-120-120-115-115-115-115-120
[the second batch of PJ sets at 115 I really got solidly underneath the bar – more practice at lighter weights]
Eagle run: timeless.
Stellar day, great views from the top, and a fun time with the ‘trop team.
Couldn’t do the morning, but got 4x Harlem hill in for an evening run in the spirit of this workout. I’ll have to dig up a watch for the next one.
Couldn’t do the morning, but got 4x Harlem hill in for an evening run in the spirit of this workout. I’ll have to dig up a watch for the next one.
Oly
HPC + PP 85#
HC + Jerk 90#