Fitness
A. Back Squats – 5 x 10 w/3 Min Rest
B. 3 Rounds AFAP
30 x Air Squats
20 x Russian Swings
10 x Ring Rows
Performance
A. Back Squats – 5 x 5 w/3 Min Rest
B. 3 Rounds AFAP
30 x Air Squats
20 x Pull-ups
10 x Power Cleans @ 135lb/95lb
B1. Optional Nasty Girl WOD for members
-Post results under comments
A. 115, 125, 135, 145, 155 – felt heavy today
B. 13:0? (Pull-ups w green + red band, PC @ 75lb ) – Left hip/lower back tightened up on last round of air squats. Pull ups just sucked – had crappy grip on my right hand because fingers still hurt from getting squashed on Saturday – last round took forever. PC went reasonably well but went on the lighter side. Major suck today.
Performance
A.) 205, 225, 235, 245, 255
The 3-sec tempo wasn’t enforced today, so I got to a heavy weight. Felt good.
B.) Nasty Girls – 10:49
I used a wallball for my air squats. I’m not sure why. Maybe I didn’t want to squat any lower than just-below-90. The MUs went pretty well, doing them 5-2, 4-3 and 4-3. The hanging power cleans were the hard part – had very little grip left after the MUs. This WOD had me hurtin’ so much that I almost took my shirt off! I should have; it would have saved me 15sec at least. 😉
Performance
A. 105, 110, 115, 120, 125 – failed on 3rd rep @ 125
B. 10:56 – blue band PU’s and 65# PC
I tried a kipping pull up without a band before the WOD and finally got one! I did two more after the WOD too!
Sport:
A.175-195-205-210-215×3. None of my sets felt very good today. Hips are very tight.
B. 10:44Rx Muscle ups felt awesome. Really gaining consistency on these. Need work on the cleans.
C. 65-75-80-85-95-105 Threw an extra set in there because I felt like I could increase without compromising form. Didn’t feel good warming up which is why I started so light. Think if I were to keep going I would have gotten maybe 125-135? Ran out of time.
D. Done
A. 115, 125, 130, 130, 135
B. 11:33 green/red band (still sore from Friday). 75# PC
Happy Monday!
Fitness:
A. 5 x10 worked up to 145.
B. 9:07, tired but felt good.
Left knee is sore now.
Performance
A. 124-145-got to 165 and my knee wasn’t having any more squats. Too bad cause I was hoping to break 200 today 🙁
B. 1pood KB swings instead of squats. Green band. 11:08. Pull ups were hard today.
Sport:
A. 175-185-200-210-220(4)
B. 12:52Rx actually pretty happy with this. Singles on the MU, but went quicker. HPC were easy.
C. 65-75-85-95-105 these weren’t do fun after all those air squats.
D. Done
Wow…I sure could tell I haven’t been in almost a week!
Performance:
A. 85-85-85-85-90/85
B. 10:58 (55lb. cleans; pull-ups with wide blue & skinny red bands)
A. 65-85-95-105-110 (failed on 3rd rep @110)
B. 13:26 @65#, blue and red bands
A. 165-175-185-195-200
B. 8:44 unassisted kipped pull ups but didn’t string them together only did 10 each round.. Maybe shoulda have tried 15.. I get a much better kip if I cross my legs?? Odd?? Power cleans at 95 unbroken. Felt easy.
Performance
A.) 295, 315, 335, 355, 375 x 5
B.) I think 11:50. Pull ups with Red Band (those were tough for me)