Dynamic Mobility, Activation and Warm-Up
Spend 5-8 minutes mashing out those pecs!
and then …
Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Bench Press
Set 1. x 5 reps @ 80-85%
Set 2. x 3 reps @ 85-90%
Set 3. x 2 reps @ 90%
Set 4. x 3 reps @ 85-90%
Set 5-6. x 8 reps @ 75-80%
Rest 2 Minutes
B.
35-54:
For time:
Row 1000 Meter Row
50 Wall-Ball Shots (20/14 lbs to 10′ target)
40 Cals on the Assault Bike
30 Pull-Ups
20 Push-Press (95/65 lbs)
10 Ring Muscle-Ups*
*If you don’t have ring muscle-ups, then please substitute ring-dips
55+:
For time:
Row 1000 Meter Row
50 Wall-Ball Shots (20/10 lbs to 9′ target)
40 Cals on the Assault Bike
30 Pull-Ups
20 Push-Press (65/45 lbs)
10 Ring-Dips or Stationary Dips
A) 210/220/235/225/200#
B) 17:17 w/ 95# PP and 10 Ring Dips
A. 180/190/205/205/170/175
B. 15:22
B. 13:01 but RMU needed 90 second rest. They were almost impossible. May be went too quick too early?
– row 3:21
– WB UB
– AB 2:40 (65rpm)
– Pull-ups 15+15 – was supposed to be a strategic break
– Push press UB
– RMU all singles
A. 205, 215, 225, 215, 195, 195
Did class workout with my kid.
25 Min Team AMRAP:
25 cal Assault Bike
25 Thrusters (95#)
25 Burpees
* Alternate one person running 400m continuously.
A. 235/245/260/260/225/215
B. Done but with bmu
**Missed yesterdays session so today I combined the 2**
DMA Done
A. Snatch % of 60kg
B. Back Squat % of 120kg
C. Bench Press % of 100kg
D. Todays conditioning + 200m Farmers carry at the end @ 24kg
Hi
Bench 140,145,155
Wod 18:34 used 20 lb wall ball and 85 lbs for push press
Then cheered at Atlantic Regionals ?
A. Done
B. Done, 35-54,ring dips. 15:42.
My husband was home today and hung out in garage while I worked out. He said he can’t believe how much better my movements look as well as how much calmer I am. Thanks Nichole!!!!!
Box squats and accessories tonight. Always an exciting Saturday evening here, ha.
A. 160/170/180/170/135 (fatigued)
B. 17:40
59/5’9”/160
Warm up and mobility – done.
A. 105; 110; 115; 110; 95; 95
B. 16:25. Ring dips with a band.
Did some extra chest work yesterday so did the 30 round assault bike with wife. This time did it right. Lol. 288 cals. Easy swim tomorrow for recovery. Enjoy the Regionals and weekend?
Joined the class today:
“The Chiefs”
5 Rds of
3 min AMRAP – 3 PC (135lb), 6 push-ups, 9 squats
Rest 1 min.
398 reps
Warm up: Done
A: 105/115/120/115/100/100
B: 19:22
Enjoy your Weekend:)
A. BP 170,180,190, 155x2x8
B. Great day to try out my new death machine. Rogue bike well it’s as evil as I imagined.
17:00 Rx.
Have a good weekend.
A. 97#, 105#, 109#, 109#, 95#
B. done (with bmu): I didn’t really do this for time (it took like 25’ish minutes) I was trying to just do it easy & give myself a bit of a break- I’m feeling better but still sore from the Murph I guess.
A: 115/120/125/120/115/115
B: 16:57 with 10 Ring Dips
Starker Bench-Press!
Gib mir was von deiner Snatch Power, dann kannst hier bissl was ab haben 😛
Da wird nix draus! 😉
A. 195/210/220/210/195/195
B. 19:09rx
Great work!
A. Done.
B. 12.20.
C. Done some of yesterday’s Optional session.
So fast – you smoked that workout!
Thanks Nichole. Really nice workout. Good mix of movements.
Great time!
Thanks Markus
A. 200/215/225/215/200/200
Great job Tom!!
0. Added some (light) paused FS:
3×20/30/40/50/60/70/80
A. Bench-Press:
5×90/3×97,5/2×102,5/3×97,5/8×85/8×90
B. For time:
– 1.000m row,
– 50 wall-balls,
– 40 burpees,
– 30 pull-ups,
– 20 STOH @ 40 kg and
– 10 ring muscle-ups.
19:15 min