Fitness
A. EMOM – 10 Mins
5 x DB Thrusters (Build)
B. AFAP
150 x Russian Swings
75 x Wallballs
15 Min Cap
Performance
A. EMOM – 10 Mins
3 x Power Cleans (Focus on speed through the finish)
B. Masters Qualifier WOD
AFAP
100 x Pull-ups
100 x Wallballs @ 20lb/14lb
15 Min Cap
-Scale accordingly, not everyone can safely do 100 pull-ups in a workout.
-Post results under comments
Performance.
A. 85×3 95×2 105×2 115×2 125 x1 felt good
B. 14:08 75 pull ups with thin green and red. Prob should’ve done less. Needed to rest a lot. 100WBs. 14#.
Still recovering from the wrist sprain so did everything with left arm:
Fitness
A. 6 sets at 22.5 and 4 at 25. Went through the motions with the other arm.
B. Nasty WOD. 1 pood for swings. Did front squats with a 16# ball. 11:00.
Performance
A.) 135×8, 155×2
B.) 10:25 – Nasty workout….
A. 95X5, 115X5
B. 14:01 Rx
Performance
A. 65×3, 70, 75, 80, 85, 90, 95, 100
B. 12:44 – 50 PU’s w/blue band, 50 american swings w/blue KB (too light, should’ve used yellow), 14# WB
85#
13:11 skinny blue band, 12 # WB
Felt good!
Performance
A. partnered with Julie (great work!) 5 rounds @45; 5 rounds @50 (really trying to work on form, or my lack there of!) Thanks so much
for all your help Coach Juli!
B. 13:46
Pullups: medium green & skinny blue bands – first 20 were strict, then did kipping in 15, 15, 10, 10, 10, 10, 5, 5 = 100
100 wallballs w/8lb. ball. Did them 20, 15, 15, 10, 10, 10, 10, 10 = 100
I really didn’t even expect to be able to finish, surely didn’t expect to finish before 15 minutes! Wow! Felt frickin amazing!
Not much difference but realized the 2nd set of 5 for part A was actually @55 lbs. Don’t want to rob myself of 5 lbs. when everyone else is lifting lots more!
100 wb
100 kb swings
30 MU progressions
30 dips
Ghd slow 30
Back raises 30
Core work with med ball
Shoulder mobility
15 min rowing
Cfp strength from 5-6
Realizing getting back to where I was last summer is going to be a lot of work :/
Sport:
A. 125-125-125-135-135-145-145-155-155-155
B. Pendlay Rows 85-95-100
DB step ups 30-40-40
C. 10 pistols/5 HSPU- worked on form and keeping hands closer together and inside 34″. Actually felt good today.
D. 12:52 w/ 14# WB
Performance
Warmup. Hit 249m twice
A. 135-155×8-175 on last set. Still work to do on elbows.
B. 13:11 – 75x jumping pull-ups, 100x wallballs @20#. Definitely burned out by the end.
Performance:
A. 3 x Power Cleans – 135-135-135-155-155-155-175-175-175-175
B. AFAP (finished right around 14:00)
100 x Pull-ups w/ green band
100 x Wallballs @ 14lb
This was a good workout to get back into the swing of things. I’ll definitely be sore the next couple of days!
A. PC up to 80#. Kept it light. Wanted to make sure my elbows were okay.
**Fitness**
B. 1 pood, 10# ball: 13:06
felt good. and my elbows are feeling great since I’m posting this on Thursday.