Made for for Monday with some New England CF with LDO. 20 of each: -thrusters -SDLHP -push jerk -OHS squat -Front squat with four burpees to be done at every repeating minute.
Did a great 15 min AMRAP this AM @ CFO...recommend we program this one sometime.
-10x 135# Rack Lunges (5x each leg)- for this exercise, we placed the bar in the rack position and did 5x lunges with each leg -15x Elevated Push-up- for this exercise, we elevated our feet on a 20 in box and did 15x push-ups -20x 20 in box jumps
Finished 8 rds as time expired.
The people at CFO have been awesome, but definitely missing the crew back there.
Wish I was going to be there for this one - I'll be back soon.
ReplyDelete135,135,155,165,165(f),165(f),155
ReplyDelete95,115,135,155,165,175,185(f)
ReplyDelete115,135,145,155,165,175,185(PR),185(f),185(f),185(f)
ReplyDelete135, 135, 185(f), 155, 175, 175
ReplyDelete135, 185, 205, 215, 225(PR)
ReplyDeleteEnded on the 5th rep because I ran out of time this morning.
115,135,145,155,165,175,185(f)
ReplyDelete155x2,185,195(PR),205(f)
ReplyDeleteGlad to get a PR, Front Squat was limiting factor.
Made for for Monday with some New England CF with LDO.
ReplyDelete20 of each:
-thrusters
-SDLHP
-push jerk
-OHS squat
-Front squat
with four burpees to be done at every repeating minute.
Finished with a 2 mile tempo run (2.0% grade)
To make up monday's WOD, led the post-formation crew on an old B&G WOD from 24 Nov 09:
ReplyDelete5 rds for time
- 5x power snatch (75 lbs)
- 10x overhead squats (75 lbs)
- 15x pushups
- 20x situps
My time - 9:46(PR)
135,185(f),165,185,195,205,210(f)
ReplyDeleteNo PR today.
185-205-225-225-235-240(F)
ReplyDeleteHurts to be back...
Not comfortable trying squat clean for weight without a coach, so I went with DL for weight.
ReplyDelete225,255,275,295,315,335,345(PR)
Also worked on HSPU - blue bands with 45# plates to increase range of motion.
95x2 (to get the feel)
ReplyDelete115x2
145x3 (weight was pretty easy, but form was bad, pulling up w/ arms)
Did lighter weight afterwards to work on form.
Did a great 15 min AMRAP this AM @ CFO...recommend we program this one sometime.
ReplyDelete-10x 135# Rack Lunges (5x each leg)- for this exercise, we placed the bar in the rack position and did 5x lunges with each leg
-15x Elevated Push-up- for this exercise, we elevated our feet on a 20 in box and did 15x push-ups
-20x 20 in box jumps
Finished 8 rds as time expired.
The people at CFO have been awesome, but definitely missing the crew back there.
Thanks MAJ Mac,
ReplyDelete5 rds for time
- 5x power snatch (45 lbs)
- 10x overhead squats (45 lbs)
- 15x pushups
- 20x situps
I won't dare list my time! :-)
185, 190, 200, 210, 225, 235, 240(PR)
ReplyDelete5 rds for time
ReplyDelete- 5x power snatch (65 lbs)
- 10x overhead squats (65 lbs)
- 15x pushups
- 20x situps
(10:15)
185,190,195,200(f),200(f),185,185,185
ReplyDelete135, 155, 165, 175(f), 155, 175(f), 155
ReplyDelete