WU – 4 min row
High bar back squat 5 sets of 3 @ 215#
Bench Press 3 sets of 5 @ 150#
GHD situps 3 sets of 12
MetCon
12 min AMRAP
3 rounds of Cindy
10 G20 (power clean push press) @ 115#
Total = 2 rounds + 1 cindy + 6 reps
Really focused on getting LEGIT reps here. Every pushup was perfect, which has been a goat for me. Not snaking, no bending, perfect plank each time, chest to deck, full extension at the top. Really being tough on myself here.
Fun nooner today, everyone did a great job. Welcome Justin!
And Mel, great job on the squats today! ROM is looking great.
Sqt –> 5 reps x 3 sets @ 250#
Bench –> 5 reps x 3 sets @ 150#
Snatch –> 2 reps x 6 sets @ 130#
Ran out of time for deadlift. Will have to do it tomorrow.
Today’s WOD looked like fun! Sticking with the strength cycle for awhile. Making great progress.
1K RUN/70 DOUBLE UNDERS/1K ROW (15 MIN CAP)
9:45
Nice warm up.
SQUAT- 3/3/3/3/3 (50/60/65/70/75% SQ 1RM)
135/165/175/190/205lbs
12 MIN AMRAP OF: 3 ROUNDS OF CINDY/10 G2OH (115/75)
3 rounds 3 pull ups
I did three power snatches and then went into the clean and jerk.
Three rounds of Cindy takes the wind out of you before you get to that bar.
Happy Monday 6am WOD.
1K Run/70 Double Unders/1K Row (15 min cap) –
10:14
Squat- 3/3/3/3/3 (50/60/65/70/75% SQ 1RM) –
3@115 / 3@135 / 3@145 / 3@155 / 3@170
12 min AMRAP of: 3 Rounds of Cindy/10 G2OH –
2 full rounds and 3 pullups. (all G2OH at 95lbs)
looks like a fun one, hitting 5 pm Oly Lifting today be back wed reg time.
It was fun. Chris T is a running beast. I did that at 12:30something. 2 rounds, 5/10, RX. Also a fun beast.
i’d still be jogging that 1k
1k run/ 70 DU/ 1k row- 9:45
Squat 3/3/3/3/3- 135/160/170/185/200
12 min amrap- 2 rounds + 1 rd cindy + 9 reps rx
Good times!
now that’s FAST!
WU – 4 min row
High bar back squat 5 sets of 3 @ 215#
Bench Press 3 sets of 5 @ 150#
GHD situps 3 sets of 12
MetCon
12 min AMRAP
3 rounds of Cindy
10 G20 (power clean push press) @ 115#
Total = 2 rounds + 1 cindy + 6 reps
Really focused on getting LEGIT reps here. Every pushup was perfect, which has been a goat for me. Not snaking, no bending, perfect plank each time, chest to deck, full extension at the top. Really being tough on myself here.
Fun nooner today, everyone did a great job. Welcome Justin!
And Mel, great job on the squats today! ROM is looking great.
Coach Dan
3 min of DU’s= 230
Press- WU-5@45 WS-5@105/3@120/1@135 + 10@70/8@70×2/5×3@90lbs
Welcome back Coach, great job =)
Sqt –> 5 reps x 3 sets @ 250#
Bench –> 5 reps x 3 sets @ 150#
Snatch –> 2 reps x 6 sets @ 130#
Ran out of time for deadlift. Will have to do it tomorrow.
Today’s WOD looked like fun! Sticking with the strength cycle for awhile. Making great progress.
1K RUN/70 DOUBLE UNDERS/1K ROW (15 MIN CAP)
9:45
Nice warm up.
SQUAT- 3/3/3/3/3 (50/60/65/70/75% SQ 1RM)
135/165/175/190/205lbs
12 MIN AMRAP OF: 3 ROUNDS OF CINDY/10 G2OH (115/75)
3 rounds 3 pull ups
I did three power snatches and then went into the clean and jerk.
Three rounds of Cindy takes the wind out of you before you get to that bar.
Great job Dariel. 🙂
Thanks coach. Another great wod