Coach Ron is opening the gym this morning. Come in any time from 9-11am.
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Thanks so much for opening the gym Ron!!!
10x 35# good morning and presses
Power clean 5×55#-75-80-85-90
So much heavier than they used to be…
Empty sled push length of gym x4. Alt 10 burpees or 15 (2count) 12# Russian twists
Not for time
20sec bar hang with knees up. Tried to keep shoulders active and not just hang. 10 air squats between sets. 5 sets
5 sets 10 bent over row 35# 30 flutterkicks
1 mile run 9:50. So slow… 2 walk breaks.
This was hard on the head. I love running so much and this is a big difference than Pre pregnancy
Lots of stretching.
WOD: “Squat Clean Pyramid”
Squat Clean 10-8-6-4-2 (50-60-70-80-90%)
145-170-195-220-245#
= couldnt get 245 up, stopped at 16:10
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WOD: AMRAP 12 mins
15 Pushups
20′ DB Lunges 40/25#
15 Ring Rows (feet in front of rings)
20′ DB Lunges 40/25#
= 4 rounds + 2 Pushups
Bike to and from
Wux1 + Crossover Symmetry
2×10 reps Wall Squats
5×3 OHS pause 3 seconds
95-105-115-115-125
3x20reps of max height wall balls 20#
5k run with 20# vest
Time–>30:30
Had to stop at tracks for about 1 minute for a truck towing 2 hopper cars on the tracks. Glad it was not a train!
Thanks for the open gym Ron!!
Awesome job on your run Gabe!
OG
Shoulder MOB
DLx5
185-225-255-275-305-310#
x3
315 -320( failed on third)
x1
325-335-340-345-350
Thanks for opening the gym Ron