Warm Up-1k’ jog
50 Goblet Squats @24kg=1:26
K.B. Press-5@16kg/20/20+3@24kg(1strict on Left +2PushPress/2 strict on right +1 Push Press)/24 (All Strict)/32KG all Push Press
5RFT of 15 DeadLift @135/10 Toes To Bar=5:35
Great class!!
Today’s words of wisdom “Don’t lend money to your friends if you want to keep them as friends, don’t gamble, and don’t ride a motorcycle” 🙂 haha
How about don’t borrow money from your friends. i think it would make more sense that way. Good times this morning I can’t believe you went back for some of those GHD sit ups. Glutton for punishment
presses 40#db 5-5-5 single arm alternating 55#kb 3-3-3 right arm was fine needed to cheat and do a bit of a push press for all of the lefts. did the workout at home and was limited on the weights.
Warm Up-1k’ jog
50 Goblet Squats @24kg=1:26
K.B. Press-5@16kg/20/20+3@24kg(1strict on Left +2PushPress/2 strict on right +1 Push Press)/24 (All Strict)/32KG all Push Press
5RFT of 15 DeadLift @135/10 Toes To Bar=5:35
Nice Baby!!
50 Goblet Squats @24kg 2:20 something
KB Press–(Strict 5@12/16 3@20kg) (Push Press – 3@24/24/24 1@32kg)
5RFT–15 deadlifts@95/10 toes to bar
8:54
10MIN AMRAP
20 burpees/10 deadhang pullups
3rds + 17 burpees
50 GHD situps
3 and change
Great class!!
Today’s words of wisdom “Don’t lend money to your friends if you want to keep them as friends, don’t gamble, and don’t ride a motorcycle” 🙂 haha
How about don’t borrow money from your friends. i think it would make more sense that way. Good times this morning I can’t believe you went back for some of those GHD sit ups. Glutton for punishment
Words to live by:)
50 goblet squats @ 24Kg bell = 1:37
KB press 5 @ 16kg/ 5@ 20kg/ 5 @24 kg 3 @ 28 kg all strict, last 2 sets of 3 were push press @ 32 kg
5 rft 15 deads at 95lbs /10 toes to bar 8:44
10 minute AMRAP 20 burpees / 10 pull ups ( assisted ) 3 rounds and 10 burpees
Fun one today.
Goblet squats w/ 1.5 pood: 1:58. Was hoping for about 20 seconds slower, but I was just beat from the past two days.
Presses:
5@12kg, 16kg, 20kg
3@24kg(push press)
3@32kg(push press, unbroken each arm)
5 RFT: 7:20 or something close. Forgot to copy down my time again. Duh.
Then I did a squat tabata with our newest member, John.
I hit 158, which is a new PR for me, by five squats. Tomorrow is a rest day. Thank goodness.
Coach Dan
50 goblet squats 55#kb 2:45
presses 40#db 5-5-5 single arm alternating 55#kb 3-3-3 right arm was fine needed to cheat and do a bit of a push press for all of the lefts. did the workout at home and was limited on the weights.
5rft 15 deadlift at 135# 10 toes to bars. 10:03
Nice job Aaron. I really like the fact that you still managed to do the WOD from home:)
OMG what a WOD!! I love your Programming Coach… I was ssore as hell going into this WOD but once I got started I didnt even remember my pain
50 Goblet Squats: 2:39ish
KB Press: 5/5/5 @ 8k Strict 3/3/3 12k Left 3 Push Press – Right Strict /12k Left 1 Strict 2 Press Right 3 Strict/ 12k Left 3 Push Press Right 3 Strict
DeadLift: 5 RFT – 9:20 (1st 2 rounds @ 95lbs – 3 Rounds @ 75lbs)
Had Fun, Marina Your one TOUGH Paleo Cookie!!
Don’t say cookie!!!
50 goblet squats 53# 2:01
Kb Press 5/5/5/3/3/3 35,35,44,44,53,53
Wod:
5RFT 15 Deadlift And 10Toes To Bar
6:27
Paleo is working to the fullest feeling very strong and motivated in all aspects of life..See you Friday!
50 goblet squats – 2:15
KB Press – 8/8/8 strict 12/12/12 push press
5 RFT: used 95# Time: 9mins