27
Jan
Thursday, January 28th
Strength:
Weighted Ring Dip
5 – 5 – 5 – 5 – 5
Conditioning:
5 rounds for time:
14 overhead walking lunge, 45/25
14 kettlebell swing, 32/24
40 double under
15 minute time cap.
Post loads, time to Comments.
Dips: 46.5 – 51.5 – 55.5 – 60.5 – 64
WOD: 9:40 Rx
ELove classic cashout
400m lunges for time
11:47, about 360 lunges
Dips (Plus small chain):
10#
15#
12kg
16kg
20kg(4)
WOD:
11:35
32kg swings, head high but not American, maybe British?
Overall it’s deceivingly terrible.
WOD Part Deux:
5 Rounds:
20 Cal Row
32kg farmers carry, rowers to GHD and back, switching hands halfway through.
9:53
wod: 4 rounds…. tough 4 me….. need a nap.
21-15-9-15-21
Power clean and jerk 115/75
Calorie row
16:04. Ouch.
Push press 3-3-3-3-3
93,98,103,108,113
5 touch and go power clean EMOM x6
63,68,73,78,83,88
For time:
50 burpees
60 double unders
70 GHD sit-ups
60 double unders
50 burpees
12:25. Quads on GHD! Had to get up and pound out my legs every 5 reps at the end!
EMOM till failure: 13/10 calorie assault bike. I lasted 6 minutes.
2 rep max front squat 245 265 285 305 310
snatch 20 min emom worked up to 185
metcon 5 rounds
10 push press 135
10 burpees over the bar
10 power cleans
10:47
30 min emom C& J
135×2 145×2 155×2 165×2 175×2 185×2
195×2 205×2 215×2 225×2 235×2 240×2
245×2 250 255 260lbs.
120# for 5 on the rings
8 mins RX
FINALLY made it through dubs.
15:25 Rx
10 min = double unders
Thanks for all the support Johanna! 🙂
9:33 rx
12:22 rx’d
9:46 with 20kg KB and 80 singles