16
Feb
Wednesday, February 17th
Strength:
Back Squat
5-5-3-3-1-1-1
WOD:
As many rounds as possible in 6 minutes:
18 Pullups
24 Box Jump Overs
Post load, rounds + reps to Comments.
Strength:
Back Squat
5-5-3-3-1-1-1
WOD:
As many rounds as possible in 6 minutes:
18 Pullups
24 Box Jump Overs
Post load, rounds + reps to Comments.
BS: 215(5)-235(5)-255(3)-270(3)-285(1)-300(1)-310(F)
15# PR
Wod: 3+14 rx
Oly
Snatch balance 10 minute EMOM triples
65#
Walking lunges
6-6-6-6-6-6
55-65-70-75-80-85
*overhead walking lunges
BS: 133(5)-143(5)-153(3)-163(3)-173(1)-183(1)-188(1)
5#PR
Wod: 2+7 (9/12) strict pull ups.
5 mile run
40 back extentions
BS: 185(5)-205(5)-215(3)-225(3)-245(2)-260(2)-275(1)-285(1)-300(1)
25# PR
WOD: 2+22 –did 9 strict instead of 18 kipping due to torn hand
BS: 215(5)-235(5)-255(3)-265(3)-280(1)-290(f)
WOD: 3 + 19 Rx, that was a loong six minutes
9 min amrap
4 power cleans 185/125
8 HSPU
7+9 rx’d
Back squat 8-8-8-8-8
160,165,170,175,180
1 split jerk EMOM x20
Built up to 153! Then Missed 158 three times 🙁
EMOM x20
Odd: 14 cal row
Even: 12 box jumps + 6 burpees
Back squats
205(5)-225(5)-235(3)-245(3)-265(1)-285(1)-300(big fuckin fail!) I hate you 300.
Metcon: 1+38 rxd
Squats – 225-245-275-295-315-345-365(fail)
AMRAP – 2+23
Back squats
Wu: 115(8)-145(5)
165(5)-175(5)-185(3)-195(3)-210-220-230f
Been stuck at 225# for so long grrrr! 230 continues to evade me.
Did some muscle up progressions instead of the wod.
Then skipped ahead in oly to the overhead walking lunges
Sets of 6
53-63-73-83-93-93 (last set in front rack position)
Squat
295 (5)-315 (5)-350 (3)-365 (2)-385-400-345
Had to run, so no time for metcon
5×5 to a box at 205 w yoke bar.. Shoulder is done for a few days
2+18, ghds and box jump overs
Back squat
73 (5) – 83 (5) – 93 (3)- 93 (3) – 95 (1) – 97 (1) – 99 (1)
WOD 1 + 34
Oh I did the pull ups with two bands a red and a black one
Oly
15 EMOM Snatch Balance @ 78#
OHS lunges up to 78
bs – 245(5),255(5),275(3),295(3),325,345,355
single leg rdl w/2pd 3X10
squat: last single rep was 120
WOD: 1 round
93 (5) – 103 (5) – 123 (3) – 123 (3) – 143 (1) – 163 (f) – 143 (1) – 153 (1)
WOD: 2 + 5
pull ups with black band and step-ups
Pick up hoops. Ballin
Short on time so did 5×5 @ 115lbs