Announcements
Save the Date – Holiday Hoedown December 14th!!! Starts at 7pm – 10pm.
Fitness
A1. Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest
A2. Weighted Pull-ups x 5 (Superset w/ Squats)
B. 4 Rounds AFAP
20 x Wallballs
20 x Russian Swings
2 Min Rest
Performance
A1. Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest
A2. Weighted Pull-ups x 5 (Superset w/ Squats)
B. 4 Rounds AFAP
25 x Wallballs @ 20lb/14lb
15 x Pull-ups
2 Min Rest
Sport
A1. Back Squat – 7 – 5 – 3, 7 – 5 – 3 w/2 Min Rest
A2. Weighted Pull-ups x 5 (Superset w/ Squats)
B. 4 Rounds AFAP
30 x UB Wallballs @ 20lb/14lb
25 x Pull-ups
2 Min Rest
-Post results under comments
Performance:
A.—->235, —–>245
B. 11:14
Fitness:
A. 2x2x245, 2x2x250, 1x2x265pr
B. 8:58
Shoulder was quite sore that evening, but better today.
Ooooops, posted under the wrong day.
Fitness
A1. 67-75-85-85-95-105 (heaviest I have gone on back squats since knee surgery – and it felt good – yay!)
A2. Ring rows
B. 11:25 – Wallballs @ 10lb, Russian Swings @ 1pood
A1. 185/205/235 then 205/235/255 (PR!)
A2. These were rough…did 3 singles with 10kg, 2 singles with 8 kg. then 4 singles with 8kg. then 3 with 5lbs and 2 singles…Something to work on. I skipped PU between the second wave because I was holding people up! Oops!
B. 14:40 -Pullups broken up first 3 rounds were consistent with pull-ups. 4th was a little rough but good workout.
Then mobility and Iron Scaps.
Sport:
A. 185-195-205, 195-210-225(x1)
B. 16:36 Rx
definitely having an “off” training day today, but it’s days like today that make me refocus on my training and hit it hard the next day. Not everyday can feel good, or can I get a PR. I know that even if I’m not feeling it that making myself do the WOD will still benefit me more than doing nothing.
A. 125, 155, 175………135, 175, 200×1 (PR), 195×1.. felt good on these…..looking forward to next week
B. 13:44- 25 UB wall balls @ 14lb, 15 pull ups. …
felt good tonight. ……
Sport:
A. 155-175-185-155-175-195…really starting to decrease my weight this week…did pull-ups alternating with chinups strict in between.
B. about 18 min Rx. Wall balls were all UB except last round because I stopped at 18 because I went past time cap and I thought Matt was gonna have us move to another area..restarted right away. Pull-ups were a little rough today in the end but they were done. As Matt pointed out I am taking too big of swings for each pull-up and probably wasting a lot of energy…I will try to improve it. I actually felt like complete crap today…but whatever…I will pat myself on the back for muddling through it. #pregnancyisthemostannoyingblessing
A. 135-165-185, 155-185-205
B. 11:11 Rx UB! Pretty stoked to be able to get through everything UB.