Three rounds for time of:
10 clean & jerks, 135 lbs.
30 glute-ham sit-ups
Post time to comments.
Joe D. transitions from burpee to pull-up.
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A. Dead Lift – 50% 1RM; 6 sets of 3; rest 30 sec
B. 20″/14″ box jumps – 20 straight; 30 sec rest x 3
C. HSPU – 5 perfect reps; rest 30 sec x 3
D. Muscle Ups – 3 unbroken; 30 sec rest x 5
B. All unbroken
C. 1.75″ target, .75″ lower than last time. yay! first 5 were smooth, second round got harder, & third round, i was struggling to get to the target and i fell over at one point.
D. i can’t do mu yet, so i did some progressions in my warm-up and in the workout. i also did four attempts and made two catches, but not quite forward enough to follow through. today was the first catch, which means i am improving.
great job Heather! You’re so close.
OPT, details in Heather’s post:
A. 205, all fast
B. subbed 20 row calories, 100% intensity
C. 5, 5, 4
D. 3, 3, 3, 2, 3
Finished the day with the 1 HSPU and 1 MU that I missed during the WOD.
Hopped around the house on my left foot–feel the burn, baby.
Kept right foot iced and elevated while I drank a blueberry banana smoothie and beat the new Wii Mario Bros game.
nice job Joe, love that game!!
Joe-so are you really broken?
3 rounds of…
10 45# plate on sled pull
30 ghd situps
21min and change
Power Snatch 5,5,3,3,2,1,1,1
65,85,95,105,115,135,140,145(fail) Not sure where the disconnect is. I should have gotten the 145 since I can muscle 135 and 140 felt nice and easy. Needs alot more work at getting under the bar on this lift.
Rest 8 min
1min hollow rock, 30sec rest
1min superman, 30sec rest
1min l-sit practice, 30 sec rest.
Back Squat 3×5 at 185lb
3 115lb Push Jerk
5 Glute-ham Raises
7 GHD Sit-ups w/25lb Sandbag
Scaled to 75#, 11:34
BS 10×2 @ 135lbs – form and explosion
A. Split Jerk – 1,1,1; rest 240 sec
B. Hang Power Clean – 3,3;3; rest 240 sec
C. 10 CTB Chin Ups; 3 sets; rest 60 sec b/t sets
D. Row 30 sec @ 70%, rest 30 sec, Row 30 sec @ 80%, rest 30 sec, Row 30 sec @ 90%
E. 20″/14″ box jumps – 20 straight; 30 sec rest x 3
A. all at 115#
B. all at 105#
C. did as many CTB then finished with kipping – 7/3, 5/5, 3/7
D. 1:50, 1:45, 1:40
E. all unbroken
then worked on HSPU to abmat+carpet, thought i was doing well with depth until Brent came over and told me my form was completely wrong 😦 you live, you learn…
20 burpee pullups
10 GHD situps
followed by 2k row 8:31
OPT (see Babs’ post or OPT website for details)
A. DL: 225
B. Box Jumps: Unbroken
C. HSPU: Unbroken
D. MU: 3,2+1,3,3,2+1
Back Squat: 3×5@245lbs
Bench Press : 3×5@141lbs
I love squats. Squatty, squat, squat.
10 laps sleigh pull 35lbs
21 GHD situps with 15lbs weight
and yes i said sleigh… oh and good job CHAD!
Damn Chad!!! Awesome job!!!!!
B. First 2 sets unbroken, fumbled a bit on my 3rd set
C. 1 abmat + 1 carpet tile, all sets unbroken. Maybe should have tried for 1 abmat but those usually happen in singles
D. MU practice, worked on smoothing out my swing
Then to make up for not coming in yesterday:
E. 2 minute of Double Unders – 56
F. 4 rounds of Tabata push ups – 19,10,7,6
G. 2×30 GHD situps unbroken
Did a combo of Wednesday’s and Thursday’s WOD:
3 rounds for time of:
25 burpee pullups (I did JRPU’s)
25 GHD situps
10 clean and jerk @ 95, 30 weighted abmat situps, 3 rounds in 11:23
reintroducing GHD situps into warmup, not ready for 90 reps yet.
Also did a combo of Wednesday and Thursday:
25 burpee pullups
25 GHD situps
19:48 as rx’d
15:39 @ 71 lbs
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