A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Cleans + Power Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Set 3 = @ 80% of 1-RM Power Clean
*Sets 4-5 = @ 85% of 1-RM Power Clean
*Set 6 = @ 90% of 1-RM Power Clean
*Set 7 = @ 95% of 1-RM Power Clean
C.
Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calorie Assault bike
20 Burpee-Box Jump Overs (24″/20″)
150-Foot Handstand Walk
10 Bar Muscle-Ups
D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
A. Done KB’s 16#
B. 175/185/205/215/227#
C. 7:22/8:20/9:05 (100’ HSW,BMU all unbroken)
D. Done
A. done
B. up to 205
C. 8:30/9/8:18 (100ft) /9:23?(100ft)
Should have started out with 100ft.Been awhile since did these- by set two I was warmed up- trying to be smart with my shoulder impingement so subbed bmu with 15 ring rows.
D. Surfing subbed for Y’s & planks
A: done.
B: up to 60 kg
C: 7:53, 7:15, 7:40, 7:43. 10 strict hspu instead of walk
D: Done
competed in master’s tour, brought home 1st place in 35-39! Looking forward to getting back on track.
B. 215,215,225,245,245,260,270. My PC is equal to my SC so did these as SC/PJ.
C. 6:32,6:57,7:45,8:35. No room in gym so cut out HSW and did every 8mins. BMUs were 5/5,6/4,6/4,2/4/2/1/1. Best these ever felt.
B. 205/215/230/245/255
C. Team WOD
*Friday night 10k Run pr 47:52
b.. done based off #205
c. Maxed out my time witrh mu attempts 3/5/3. 50ft hsw
d. done
A. Done after
B. up to 175
C. 8:15/9:28/9:47 (100ft) /9:52 (100ft)
Should have started out with 100ft. I’m a slow walker so shoulders on fire. Hsw took forever even not enough rest to push the AB. Been awhile since hsw, was fun.
D. Done with 3# dbs/45# plate
Totally out of it today. I mistakenly did the performance WOD today; double Helen, rest between each round. Splits for double Helen: 2:55/2:56/2:55/2:55/2:55/2:50
A. Done
B. Up to 102.5 Kg, had to stop there, shoulders didn’t feel like they wanted to go heavier.
C. Skipped since I did double-Helen
D. Done
Well you still got a fun session in! Rest up, look after your shoulder and lets get back on track Monday.
A. Done
B. Idk my 1RM power clean so I just did 10# below clean. 75% 130# to 95% 165#
C. E10MOM,40M(4):
20 cal row
20 BBJO
~100ft HSW
5 UB BMU
(time left) 3:32,3:29,3:43,3:41
D.)5# “Y”
25# plate for planks
A. Done
B. 185, 195, 205, 216, 225
C. 2rds
30 cal row
20 burpee jump overs
20 pike push-ups
10 c2b
A.
Done with 16kg
B.
82.5,87.5,92.5,100,105kg
C.
Tried my best with the hsw about 50ft each round + 10 shspu, the rest all Rx, good sweat on,
D.
Done
A. Skipped
B. Up to 150. Made 155 PC but failed jerk.
C. 7:24/7:08/7:23/7:51
Scaled the handstand walk to just getting as far as I could until the 6:00 mark. BMU were 4/3/2/1
D. Done
B.) Sets 1-2 = 200lb
Set 3 = 215lb
Set 4-5 = 225lb
Set 6 = 240lb
Set 7 = 250lb
C.) wanted to scale to reach all four rounds.
30cal Echo bike
20 Burpee box jump overs @ 24in
100ft handstand walk
10 Bar Mu
6:57/ 6:49/ 6:42/ 7:11
A) later
B) up to 260
C) 4 rounds no rest
7:50/8:10/8:59/8:48
Bonked on the bike a few times
D) later
B. Up to 205lb- power clean PR 🙂
C. Done- no bar MU because of hands
??
Crushing PRs this week Samie! Greatwork!
A. Skipped
B. Up to 150
C. 7:20, 8:06, 8:28, 8:40 RX
D. Done
No training for me, compete this week, 5th on team !
Congrats To y!!!
A) done
B) 140,140,150,160,160,170,175 shoulders felt a little tight
C) subbed strict HSPU for walk and strict C2B + ring dips for first 3 rounds bc class was on the rig. Bar MUfor last round. And echo bike of course. ? 7:24,7:42,8:03,8:32
D) done
Thanks so much! Hope you’re having fun with games week!!
Excited to get to Madison and started!
A. Done
B. Up to 150
C. Subbed 10 SHSPU w/ blue mat and 10 strict CtB
7:00, 7:31, 7:38, 7:56