With a partner,
3 rounds
200m KB Carry (70/50# – one per athlete)
60 Situps
50 Squats
40 Burpees
30 Box Jump Overs (24/20″)
Both partners carry 1 kettlebell each. Can only start the rest once both athlete are in the gym. Switch off reps at any time. Oh, and have fun!
Max out clean
1×5 @ 50% #100 -2:00
1×3 @ 60% #120 – 3:00
1×2 @ 70% #140 – 4:00
1×1 @ 80% #160 – 5:00
1×1 @ 85% # 170
1×1 @ 90% #180 -5:00
1×1 @ 95% #195 – 5:00
1×1 @ 100% #200
Tied previous PR of #195 so close on 200 but another fail. Jet lag not fun. Need work on shoulder pull.
3k run sub 19min
thanks for the run Kelly.
Worked the bar with Marc awesome thanks for push Marc.
Good job Greg!
15-12-9
GHD Back Extension
Burpees to 12″ target
Push Jerk 135/95#
= 8:41 Rx
OG
Snatches up to a PR of 150# !
WOD Rx with Matt:
21:23
(I used 24″ box)
Fun Saturday!
Thanks Ron
Awesome accomplishment Cara well done.
Congrats Cara!
OG Bad A$$ OLY homework
3 sets 10 strict DB Press
15-20-25×5-20×
10 High Box Jumps
24-24 with 45#plate, 30”
50 Russian Twists @25#
3×10 Supermans 3 sec hold
3×10 Box Step Ups 1 leg @30”
3km run ~18 min. Thanks Greg.
Good job doing the Oly homework this morning Kelly. Nice to see you at the open gym.
Team Emilie/Emily did awesome
3 rounds
200m KB Carry (20# – one per athlete)
60 Situps
50 Squats
40 Burpees
30 Box Jump Overs (20″)
28:22
Way to push past the nervousness on the box jumps
With a partner (Ben)
3 rounds
200m KB Carry (15#– one per athlete)
60 Situps
50 Squats
40 Burpees (kick outs)
30 Box Jump Overs (12″ box with plate)
This work out kicked my butt! I was over 30mins but didn’t note my time because I ran outside to dry heave a bunch! Almost got to sign the wall 😂
OG
Lots of shoulder mob
800m Run
100 Sit ups
20 step ups
10 Box Jumps 20″
Done on the following Thursday OG with Shane
25:35…rx for me, modified for Shane’s shoulder for him:
50# kb because he had to use the same arm, and 1-armed burpees.
Tough one!