Workout of the Day
A.
Take 10-15 minutes to work on efficiency of:
100/70 lb Dumbbell Snatch
B.
Four sets of:
225/135 lb Hang Clean x Max Reps (unbroken)
Rest 2 minutes
C.
Three sets of:
Back Squat x 4-6 reps
Rest 3 minutes
D.
For time:
Toes to Bar x 20 reps
Alternating Pistols x 20 reps
100/70 lbs Farmers Walk x 50′ (25 out and back)
Toes to Bar x 15 reps
Alternating Pistols x 15 reps
100/70 lbs Farmers Walk x 50′Â
Toes to Bar x 10 reps
Alternating Pistols x 10 reps
100/70 lbs Farmers Walk x 50′
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Worked out with Noah today. So I did portions of each. Used his met-con with the squats / farmer carry / muscle up / jumping jack.
A. Noah’s Warm up with mu’s, bbj’s & ttb (toes to bar aren’t looking so hot)
B. 4 sets 225# hang cleans X max reps:
7, 7, 7, 6
C.Three sets of Back Squat : 295 x5, 315 x5, 315 x5
D. Noah’s WOD: Round 1) 3:57
Round 2) 4:26
All unbroken.
E. Played with 100# DB for efficiency. 5 sets of 6 reps alternating.
A.). Feelin good today so did regional wod #3 with a 25m sprint every round. Pulled out at 4:02. Feelin much better bout this wod.
B.). Thumb was holding up okay so got 5-5-6-5. Felt good but now low elbows on any of the catches otherwise that thumb is screwed.
C.) due to part A today stayed somewhat light and hit 275 for all sets of 4. Felt solid though with good tempo.
D.). Everything unbroken and fast. 4:08. Used barbells for FW.
Restin tomorrow and then Thursday gonna get after it again.
Great work guys!!
A. Spent 10 minutes. Feeling WAY more comfortable with these now!
B. 6/6/4/5. Split cleans on all, feeling much better about these too
C. 255×4 on all of them. Had to kinda rush through these and just kept them somewhat light
D. 4:14, used 107# on the farmers handles since we only have 1 db. T2B and pistols unbroken. Fun WOD! I really want to make it to the final WOD!
A.
Did 4 Sets:
100 lb DB Snatch x 10 + 12ft Walk
Rest 2 min.
40s-39s-39s-39s
This movement is feeling very fluid 🙂
B.
7-5-6-5
All power. Ripped hand effed me on the one grrrr!
C.
365 x 6
375 x 6
385 x 4
Previous 3RM was 385 back in mid march so I’m pleased with that.
D.
6:10
T2B x Unbroken
Pistols x Unbroken
Farmers Carry x UB-UB-Dropped 2x
SOLID Days work! Thanks CJ!
Great job Christian and Chris! Both of you are looking solid.
A
Done
B
7-4-4-5 reps
Stopped after 1 squat clean.. could have done more, but wanted to focus on getting them as power cleans.
C
6 reps @ 130, 6 reps @ 135, 3 reps @ 140 kg
D
Didn’t have time today :\