There will be class today at 9 AM and 10 AM
Find your One Rep Max Weighted Pull Up
Then for time
21-15-9
Hang Squat Clean (115/75)
Pull Ups
Post Wod 3 Max rep sets of Ring Rows
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Hotel WOD - 150 burpees for time. 9:50. Flew through the first 30, then it got hard. 5's and some 10's, kept breaks as short as I could.
ReplyDeleteDid some dumbell work for bi's, tri's, chest, and back.
weighted pull-ups: 55#, failed 60#
ReplyDeletemetcon @ 95# (55% of 1RM FS): 8:14
post: 15, 9 then with feet on 20 inch box-6,5
happy holidays.
weighted pull-ups: 5, 10, 15 fail
ReplyDeletemetcon @115 10:27 green band
Weighted pull-ups got to 65#, failed with the 2 pood kb.
ReplyDeleteMetcon in 9:15 @ 95#, felt alright except for my forearms, which are still pumped.
Happy holidays to all.
Pull-ups - NONE
ReplyDeletemetcon @ 0lbs Time: also zero
Post wod - didn't bother
I should also add that I drank too much last night and didn't make it in this morning.
Have a great xmas everyone!
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ReplyDeleteJust pulled Annie off in a garage and am happy to have just finished a full one...
ReplyDeleteFirst time I got to around 35 situps and my folks opened the garage and almost backed into me wearing headphones. Couldnt hear them, they didn't see me at first.
3 min rest. Restarted completely.
Second time the handle broke off the jump rope at 48 DU's. What the hell. I'm pissed by this point.
30 second rest. Restarted completely.
Finished the damn thing and way to slow: 7:54
I need a beer. Have a good holiday everyone.
Bench at 185# - 11, 9, 7
ReplyDeleteWeighted pull up - 120#. Failed 3x at 125#.
WOD (95# power cleans instead of squat cleans because of back) - 5:41. Back hasn't had any pain for a week, I'm hoping to start adding things in within a couple weeks.
Rings rows, feet on a box - 10, 8, 7
Worked on butterflies.