Pat
6 rounds for time:
25 Pull-ups
10 Front-rack lunge (75/55#)
25 Push-ups
10 Front-rack lunge (75/55#)
*40 min cap
Break it up before you need to!
Hero WOD
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Open gym
Wu
Beat swings
T2b
Pull ups
Good for 1 at a time need to work on controlling the kip and body swing
3 sets 25 sit ups and pushups
1m run time 9:16
walk for 15 sec still getting cramps left calf. 4th run of the year need more fluids.
OG
Crossover Symmetry
4.2 km run 34:02 (3km with Steve 25:37)
Group WU & Mob
The HERO WOD
6 rounds for time:
25 Pull-ups (Ring Row)
10 Front-rack lunge (25#)
25 Push-ups (from 30″ box)
10 Front-rack lunge (25#)
Time: 33:13
Thanks Mario!!
WOD Rx = 36:03
Open gym
Partner wod with Amanda
3 rounds
20 D ball over shoulder 50#
80m Farmer carry (each) 50#
30 burpees
23ish, didn’t officially time, will next time!
Amanda to go lighter next time to speed up farmer carries
OG WOD
1500m Row
15 Push Jerks 155#
1000m Row
10 Push Jerks
500m Row
5 Push Jerks
Time – 17:40
Open gym:
Kind of tagged on to Heather and Amanda.
3 rounds
10 Wall Balls @10# – 9′
80m Farmer carry – 40#
15 burpees
Time: 18ish. Clock stopped before I was done.
Biked to and from as a pre warmup.
Open Gym
WUx1 + Crossover Symmetry
Oly Class homework
3 sets of 10 DB Press
20-30-35
4 sets of 10 High Box Jumps
30-34-38-40 (used the new toys)
Accumulate 4 in a plank. 2:30 then 1:30
also old Oly homework
3×10 Superman with 2 sec hold
3×10 Box Step ups – 30in
50 Russian twist 25#
Great work OG peeps!
OG
Should MOB
Shoulder Warm up 10x (2 Push Ups, 1 downwards dog)
20 16# Wall Balls
Clean Pulls x3
95-115-135-155
Cleans 95-115×5 and 155×1