6
May
Sunday, May 7th
Limited schedule today!
Endurance WOD
5 x 400M, every 3 minutes
Rest 5 minutes
Rest 5 minutes
5 x 100M, 90 seconds of rest between each effort
Meet at 10:30am at Girls Gate.
Open Gym
2:00 – 4:00pm
Limited schedule today!
Endurance WOD
Meet at 10:30am at Girls Gate.
Open Gym
2:00 – 4:00pm
Pack light in case there isn’t someone to watch bags, bring a timing device and wear your fitness underpants.
Scaling options will be offered.
For Time:
800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees
800 Meter Run, 20 Power Cleans (175/115), 20 Barbell-Facing Burpees
800 Meter Run, 10 Power Cleans (205/135), 30 Barbell-Facing Burpees
25:36
For Time:
800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees
800 Meter Run, 20 Power Cleans (175/115), 20 Barbell-Facing Burpees
800 Meter Run, 10 Power Cleans (205/135), 30 Barbell-Facing Burpees
25:36
Saturday: 10 hill sprints with Mickey, full recovery walk each time
– mostly around 22 sec, one was as slow as 32
Sunday:
Max Pull-Ups 19
Max Pull-Ups 16
Max Chin-Ups 20
Max Pull-Ups 13, 11, 10, 10
And how could I forget! Ghd holds with jcash
— 1 min max, then messing around with wallballs passes, pvc btn presses, and so on
Saturday: 10 hill sprints with Mickey, full recovery walk each time
– mostly around 22 sec, one was as slow as 32
Sunday:
Max Pull-Ups 19
Max Pull-Ups 16
Max Chin-Ups 20
Max Pull-Ups 13, 11, 10, 10
15-12-9-6-3
Shoulder to overhead @95#s
Chest to bar pullups
– 6:54 or 7:54, i forgot when i started
3 rounds:
10 back extensions
10 ghd sit-ups
Squat 3-3-3-3-3-3-3-3
215-225-235-240-245-250-255-260 for 2.5
Bench 5-5-3-3-1-1-1
155-160-170-175-185-195(pr)-200(f)
Then: normal Sunday monkey business
Endurance WOD this morning w/ some cool cats.
Sprints were good and I beat Dan on the last one so that is a victory.
OG
BS 5×5 @ 155# across all sets (5# more than last time)
Ring dips – some 1s, 2s and 3s (PR – 3 in a row) NFT; Celebration dances may or may not have gotten a little weird. Working on the kip – thanks for all the tips team!
Strict pull-ups (a few) and some swinging + failed bmu attempt hehehe
Endurance WOD this morning w/ some cool cats.
Sprints were good and I beat Dan on the last one so that is a victory.
OG
BS 5×5 @ 155# across all sets (5# more than last time)
Ring dips – some 1s, 2s and 3s (PR – 3 in a row) NFT; Celebration dances may or may not have gotten a little weird. Working on the kip – thanks for all the tips team!
Strict pull-ups (a few) and some swinging + failed bmu attempt hehehe
Mobility stuff hip, groin, shoulders
Step Ups @ 85-95# 3×10 per leg
Strict Press same thing but with my arms
Bunch of pull ups and some legless rope climbs
EWOD:
400s: 76/76/81/81/84
100s: I beat Liz the first four rounds and then she decided to run hard the last one and beat me.
My hamstrings already hurt.
Good running, I’m happy everyone was able to do the 400s Rx, it just means we can do even harder workouts as the summer goes on!
Wait, what?
EWOD:
400s: 76/76/81/81/84
100s: I beat Liz the first four rounds and then she decided to run hard the last one and beat me.
My hamstrings already hurt.
Good running, I’m happy everyone was able to do the 400s Rx, it just means we can do even harder workouts as the summer goes on!
Wait, what?
EWOD
400s: 1:15, 1:16, 1:22, 1:22, 1:25
100s: check.
OG
Back Squat 3s: 150-150-150-140-140
Wendler Press: 70×5
Max Effort Strict Pull-Ups: 9(pr)-8-8-5-6
Cash Out: 4 minute plank
EWOD
400s: 1:15, 1:16, 1:22, 1:22, 1:25
100s: check.
OG
Back Squat 3s: 150-150-150-140-140
Wendler Press: 70×5
Max Effort Strict Pull-Ups: 9(pr)-8-8-5-6
Cash Out: 4 minute plank