6
Jun
Wed, June 7th and Thurs, June 8th
Wednesday Oly
Hang Clean
1-1-1-1-1
Back Squat
at 110% of today’s best hang clean
Max reps in 10 minutes
Thursday CrossFit
Complete 21-15-9 reps for time:
Deadlifts (225lb/155lb)
Calories on the Rower
Rest, then perform
45 Handstand Push-ups
Post couplet time and hspu results to comments.
7×5 [email protected] (i’m coming for ya darcy)
5x
750m row/1 min rest
Oly:
Up to 205# (hang power)
10 mins of squats @ 225#
22 – 3 every 90 sec + 1 at the end
Still super sore from Monday
5 rounds:
7 BS 185#
14 push-ups
21 abmat sit-ups
8:59
5 rounds:
7 BS 185#
14 push-ups
21 abmat sit-ups
8:59
HC #98
BS [email protected]
Hang Clean: Worked up to 185#, not feeling it today. The last 2 days have taken their toll.
Some ass bike and GHD’s to finish up.
Hang Clean: Worked up to 185#, not feeling it today. The last 2 days have taken their toll.
Some ass bike and GHD’s to finish up.
AM OLY
Hang Clean 1-1-1-1-1
185-195-205-215-225(w/ belt, “dirty” [email protected])
10 min AMRAP back squat (low bar)110% of 225
250lb
52 reps
20/10/10/7/5
Brooooo
Thursday WOD on Wednesday
21-15-9
Deadlift (225lb)
Cal Row
5:38 Rx
AM OLY
Hang Clean 1-1-1-1-1
185-195-205-215-225(w/ belt, “dirty” [email protected])
10 min AMRAP back squat (low bar)110% of 225
250lb
52 reps
20/10/10/7/5
Thursday WOD on Wednesday
21-15-9
Deadlift (225lb)
Cal Row
5:38 Rx
Active rest/lazy ho day?
Max push-ups in 5 minutes:
118
I gamed it by doing 12 every 30 seconds for the first 3:00 and then broke up the rest as needed. It was definitely more efficient then opening with a huge first set.
Hollows and supermans for core therapy
Active rest/lazy ho day?
Max push-ups in 5 minutes:
118
I gamed it by doing 12 every 30 seconds for the first 3:00 and then broke up the rest as needed. It was definitely more efficient then opening with a huge first set.
Hollows and supermans for core therapy
Hang Clean
115-125-125-130-130
Back Squat
140 (107.692308% More)
That’s quite the percentage ????
Hang Clean
115-125-125-130-130
Back Squat
140 (107.692308% More)
That’s quite the percentage ????
Monday’s workout
BS: (3) EMOM for 10 min: 85lb
7 min ladder (pre 10 minute contemplation): 3+8 – 65lb power clean and 10lb wall ball
Monday’s workout
BS: (3) EMOM for 10 min: 85lb
7 min ladder (pre 10 minute contemplation): 3+8 – 65lb power clean and 10lb wall ball
Power clean from 12″ risers, so hard
175-185-195-205-215
Box squat amrap
39 reps, in sets of 5 mostly.
OLY
Hang Clean (1’s)
95-10-105-115(3 attempts to get this one)-120 (F)
Back Squat 10 Min AMRAP
@127lb
53 Reps
Thursday’s WOD
21-15-9 Deadlifts & Cals on Rower
6:17 @135
35 Pike push-ups from the floor
OLY
Hang Clean (1’s)
95-10-105-115(3 attempts to get this one)-120 (F)
Back Squat 10 Min AMRAP
@127lb
53 Reps
Thursday’s WOD
21-15-9 Deadlifts & Cals on Rower
6:17 @135
35 Pike push-ups from the floor
OG Oly
Hang Clean Singles
120-125-130F-130-130-130-130F
[working on being consistent in my heaviest sets]
Back Squat 10min AMRAP
34 @ 143#
[sets of 3, final set of 4]
NICE! That’s a heavy lil’ hang clean 🙂
Tomorrow’s WOD, scaled
21-15-9 reps for time
145lb Romanian deadlift
Assault bike calories
— 5:42
Tomorrow’s WOD, scaled
21-15-9 reps for time
145lb Romanian deadlift
Assault bike calories
— 5:42
3 rep max deadlifts
365, 385, 405, 425
“ZAGATO”
21 – 15 – 9:
Deadlifts (135/95)
Push Jerks (135/95)
Barbell-Facing Burpees
6:47 Rx’d
Body Armor Part #1
Alternating OTM x 12:
Odd min 10 Pushups + 10 DB Floor press @35#
Even min max Double-Unders in 30 seconds
There should not be a need to pause at any time. I’m purposely coupling a shoulder intensive first minute with double-unders to challenge my double under technique.
3 rep max deadlifts
210, 237, 267 (2) failed for 3 Reps
“ZAGATO”
21 – 15 – 9:
Deadlifts (135/95)
Push Jerks (135/95)
Barbell-Facing Burpees
8:43 Rx’d
Monster session with Ashley
Oly
Hang clean 63-73-83-93-93
Back squat 103# – 101
Linchpin 20min amrap
30 yd walking lunges, 2 rope climb
10+15yd lunge
Cash out 3×10 ghd
You did 11+15yd. Silly girl! I don’t trust your little “wipey” method 😉
HC: 185-195-205-215(f)
10 min AMRAP squat @225#s: 26
HC: 185-195-205-215(f)
10 min AMRAP squat @225#s: 26
Impromptu 4 miler at lunch 🙁
Hang clean: 103-113-123-133-143
Back squat amrap 10 mins @ 158: 36 reps
20 min amrap with Liz of 30 yards walking lunge, 2 rope climbs: I think 11 + 15.
3 rounds not for time: 10 GHDSU
Impromptu 4 miler at lunch 🙁
Hang clean: 103-113-123-133-143
Back squat amrap 10 mins @ 158: 36 reps
20 min amrap with Liz of 30 yards walking lunge, 2 rope climbs: I think 11 + 15.
3 rounds not for time: 10 GHDSU
Thursday WOD
6:25 rx
15 hspu
Need more bananas!
Thursday WOD
6:25 rx
15 hspu
Need more bananas!
Thursday:
Wod – 5:[email protected]#
Figured I’d back off the weight and try to hit the intention
Hspu: all 45. Took quite some time
Tabata:
Pullups
Dips
Lsits
Tabata:
Pullups
Dips
Lsits
Thursday WOD:
7:07 rx
45 hspu [10-7-5-5-5-5-4-4]
Thursday WOD:
7:07 rx
45 hspu [10-7-5-5-5-5-4-4]
Forgot the hspu yesterday, did them today w Cat
9 x 5 strict hspu to a 4 inch deficit
Cash-Out warm-up with Los and the Hauswifes
1 farmer’s hill walk with 2 x 32kg kettlebells, had to put them down 3 or 4 times
Forgot the hspu yesterday, did them today w Cat
9 x 5 strict hspu to a 4 inch deficit
Cash-Out warm-up with Los and the Hauswifes
1 farmer’s hill walk with 2 x 32kg kettlebells, had to put them down 3 or 4 times
5:52 RX
GOOOOO GET IT GIRL!!!!!
5:52 RX
GOOOOO GET IT GIRL!!!!!
4:44Rx
aerobic recovery
assbike
20mins 1min moderate ~ 66rpm /1min z2 pace ~ 222cals
row
light/moderate 2k ~ 7:46
Thursday Wod
7:28 Rx
Thursday Wod
7:28 Rx
6 Rounds every 3 minutes:
10 Bulgarian split-squats 35# dbs
10 OH Lunges 35# dbs
#JuliaMadeMeDoIt and 5 sets were sufficient.
30-20-10
Deads w/ 24kg dbs
Burpees
7:19
Upright rows for funzzies
6 Rounds every 3 minutes:
10 Bulgarian split-squats 35# dbs
10 OH Lunges 35# dbs
#JuliaMadeMeDoIt and 5 sets were sufficient.
30-20-10
Deads w/ 24kg dbs
Burpees
7:19
Upright rows for funzzies
WOD: 7:04 @185#s
HSPU: 27 strict, 18 kipping all to 1 ab mat
WOD: 7:04 @185#s
HSPU: 27 strict, 18 kipping all to 1 ab mat
8:14 @103
Push-ups on a box
8:14 @103
Push-ups on a box
5:[email protected]#
5:[email protected]#
6:59 @ 135#
then, 45 pike pushups, mostly in sets of 4 or 5
6:59 @ 135#
then, 45 pike pushups, mostly in sets of 4 or 5
6:59 @ 165
28 pike push ups
3 hspu kipping
6:59 @ 165
28 pike push ups
3 hspu kipping
5:[email protected]
25 strict 20 kipping to 45w/abmat
5:[email protected]
25 strict 20 kipping to 45w/abmat
6:24 Rx
6:24 Rx
6:20rx
1 round of tomorrow’s wod. It’s not fun.
6:24 @ 185#
7:40 rx plus about 5/5 strict/kip
7:40 rx plus about 5/5 strict/kip
Thursday CrossFit
Complete 21-15-9 reps for time:
Deadlifts (225lb/155lb)
Calories on the Rower
Rest, then perform
45 Handstand Push-ups Lina: 35reps
Lina: Deadlifts 135 Pounds
Lina: 7:07 (135)
WEDNESDAY
Hang Clean
1-1-1-1-1 (88, 93, 98, 98, FAIL AT 103)
Back Squat
at 110% of today’s best hang clean LINA: AT 103
Max reps in 10 minutes LINA: MAX 49 REPS