Fitness
A1. Back Squats – 3 x 8
A2. Pull-overs – 1 x 20
B. AFAP
30 – 25 – 20 – 15 – 10 – 5
Wallballs
Kettlebell Swings
Performance
A1. Back Squats – 5 x 5 w/2 Min Rest
A2. Pull-overs – 1 x 20
B. AFAP
30 – 25 – 20 – 15 – 10 – 5
Wallballs @ 20lb/14lb
Option 1: Push Presses @ 95lb/65lb
Option 2: American Swings @ 1.5 pood / 1 pood
Sport
A1. Back Squats – 5 x 5 @ 80% w/2 Min Rest
A2. Pull-overs – 1 x 20
B. AFAP
30 – 25 – 20 – 15 – 10 – 5
Wallballs @ 20lb/14lb
Option 1: Push Presses @ 115lb/85lb
Option 2: American Swings @ 2 pood / 1.5 pood
Optional Accessory
Skill
5 Rounds NFT
20 foot Handstand Walk
20 x Pistols (alternating)
ME x L-sit
-Post results under comments
A: Worked up to 155#. Knee felt a little off.
B: 11:58 12# wall balls and 1 pood American swings. Just felt slow today.
Sp. squats 155, pullovers 35#
Sport wod with American swings but no more 14 # balls so I had to use a 12. So I guess it doesn’t count..time was 10:05. Didn’t feel too bad actually. 15 alternating pistols and then Handstand ( chicken pecks ) against the wall, no room to do walks….then I did 5 more pistols on each side. At home with 45 lbs practiced good form on cleans, snatches, front squats and over head squats 10 each. Stretching did splits on each side for 1 minute and 5 bridges
Performance
A : up to 225#
B : done @45#
WOD : 14:43 Push Presses
Sport:
A1. BS @ 155#
A2. Pull overs @ 35#
B. 30/30-25/25-20/20-15/15-10/5
15:00 cap
Lying leg raises and twists
Did wall balls (14#) and 85# push press
Performance
A1. @225
A2. @45
B. 11:56
performance:
A: 165
B: 40# db
C: 12:50 Rx, kb swings
A. 125#
B. 35#
C. 11:07 @14#, 1p American swings
First time doing American swings. Have I mentioned lately how much wallballs suck?
@225
13ish on wod with America swings
A1: up to 170#
A2: 35#
B: performance, 13:12 @ 10# WB & 65# push presses
A. 95 lbs.
B. Fitness: 10:53
I survived another wod! : )
A.) 225×5, 275×5, 315×5, 315×5, 345×5 Took a while to get warmed up at 5:30 am
B.) Done
C.)12:46 I think-Performance- 95lb push press….Shoulder Burner!
A. 145#bs
A2. 15# a little light. I think each coach teaches a different way to do pullovers.??
B. performance 12# wb; 65# push press- 12:32
OLY class
Snatch 75-85-85-90…in the catch be more externally rotated with shoulders back. Ending up on toes a lot.
C&J 95…jerk sucks. Needs a lot of work.
BS 5×5 @ 95-125-125-135-140 (PR, but failed 3rd rep).
Mobility. Low back wasted from the wallwalks on Monday.
Oly class:
Snatch up to 110
Cleans up to 135
Back sq: up to 185
Abs : 50 wb sit-ups w/ 29# ball and Tina.
A. 225,225,225,245,275
B. 45
C. 20lb wall balls and 1.5 pood American swings. 10:22
A1. 135, 155, 175, 195, 200
A2. 45
B. 15:00 20lb wall balls, 75lb push press, got to 3 push presses on the set of 15