800M Run=3:15PR
Front Squat- WU-3@45/135 WS-3@195/205/215 1@235PR/245F (came out of hole and dropped it!)
3 RFT of: 10 Power Clean@145/50 Double Unders=4:08
Death By Ring Dip= 10 rounds + 4
3RFT – 10 Power Clean @95/50 DU – 7:04 Thanks Jeff for yelling in my face! lol, I no-repped myself twice!! 🙁
Death by ring dips – 8 rounds (used pink band on all but the first, got my first ring dip with no assistance!!!!!! woohoO it was pretty ugly but it’s something :D)
good working with Jules and Morgan tonight, way to push through girls 🙂
Some nutrition stuff for post-workouts: http://www.abcbodybuilding.com/laywindownon.pdf
Not the biggest supplement guy. Just don’t like taking pills. BUT the carbs and protein immediately after a WOD I try to do.
Hit a 1RM on my ront squat last week, hitting 245 for one, which was 25lb PR, so I didn’t max out today. Did some at lower weights.
Hit the metcon today, since the games are coming up.
3RFT of
10 power cleans @ 145
50 DU
Total = 4:54
Unbroken with everything. Felt pretty good. Bring on the games!
Coach Dan
800M Run=3:15PR
Front Squat- WU-3@45/135 WS-3@195/205/215 1@235PR/245F (came out of hole and dropped it!)
3 RFT of: 10 Power Clean@145/50 Double Unders=4:08
Death By Ring Dip= 10 rounds + 4
400m Run + 30 Hang Squat Snatch = 5:15 Rx’ed @ 45
Push Press 3/3/3/ @ 85lbs
Clean High Pull – 2/2/2/ – 100/105/110
Hang Squat Clean – 3/3/3 @ 105 PR!!
800m Run – 4:07
Front Squat – 3/3/3/1/1 – 95/115/130/145/155 – 10lb PR!!
3 RFT of: 10 Power Clean (95)/50 Double Unders – 7:46
Loved sharing the bar with Julie H!! Congrats on your 20lb PR today!! Have fun in the Sun!! See you real soon!
woohoo PR’s all over the place!
800m run – 3:40 match my PR
Front Squat – 3/3/3/1/1 – 75/90/105/115/125PR
3RFT – 10 Power Clean @95/50 DU – 7:04 Thanks Jeff for yelling in my face! lol, I no-repped myself twice!! 🙁
Death by ring dips – 8 rounds (used pink band on all but the first, got my first ring dip with no assistance!!!!!! woohoO it was pretty ugly but it’s something :D)
good working with Jules and Morgan tonight, way to push through girls 🙂
Sweeeeeet! Can’t wait to do the opens with you!!
🙂
800m Run @ 80% – 3:10
Front Squat – 145 / 155 / 165 / 175 / 185 (PR)
3 RFT of: 10 Power Clean (145) /50 Double Under- 8:02
145 is Heavy!
Death by Ring Dip – 7 Rounds +5
10 lb pr on my front squat today.
Plus, Coach Tambot and I are getting pretty savage with our hand stand walks.
800M run:- I forgot to record, but for some reason I have 4:09 stuck in my head.
Front Squat: 3/3/3/1/1 – 50/60/70/90/95! – PR for me by 30LB!
3 RFT: 10 Power clean (45LB) / 50 Double unders – Coach Izz said he wanted us to finish under 10:00, so did!! Time: 9:14
Death by Ring Dip: – I used the blue band – 7 rounds plus 3
Fun time watching Morgan and Marina PR! It was great working out with you girls! 🙂