Wed, 030216

  
Corinne



Competition:
am

A. 500m Row x 3; rest 2:30 between – 90% efforts 

B. Back SqT – climb to heavy double, NOT max, just heavy double with some volume leading up in 15 min 

C. Power Clean up to 75-80% (pause in catch for 2 seconds, looking for perfect catch position (as if was going to ride down to bottom position) )   x 5-7 reps; rest 2-2:30 between 

D. assistance style work 

4 rds @70% max ; just smooth movement, like warmup style 

10 kb /db thrusters  (lighter side)

10 ghd situps 

10 ghd back ext 

20 band scap squeezes 
pm

A 3 rds afap  

20 wall balls  20/14

15 burpees over bar 

20 deadlifts 135/93

B. 30 min on bike 

:30 / :30 for 10 min 

10 min @70-80% constant 

10 min flush – legs only 

C. Recovery Work  – Specific to athlete 

15 thoughts on “Wed, 030216”

  1. Warm up:
    2 rounds-
    250 row
    120′ jog
    10 lunges
    5 strict pull ups
    120′ jog

    AM:
    A. Rows- 1:56.6/1:56.0/1:55.7
    B. Built up to 113 kg x 2
    C. 7×70 kg w/ rest
    D. Done (thrusters w/ 18# kb’s)

  2. Corrin Lemieux

    Same warmup as tori
    Rows 1:52 1:52 1:49

    Back squat 220kg x2

    Cleans 73kg

    4 rounds done 18# KB

    Workout 5:30

    Bike 236 Cals 30:00

  3. AM:
    Warm up 3 rounds
    250m row
    120′ jog
    10 lunges
    5 strict pullups

    A. Rows: 1:54, 1:52, 1:52 didn’t realize was supposed to be 90% this was like 110% for me I was wondering why I was only one dying after 🤔

    B. BS: 110kg X 2 think this is PR for 2

    C. PC: done at 62kg.

    D. Assistance work done.

    PM:
    Metcon 9:24.

    Didn’t do bike today.

  4. 500m rows 1:35.3/1:36.1/1:35.5
    Back squat 2 rep 435
    Power clean 235-245
    Assistant work done
    3 rounds 6:21

  5. Tasia Percevecz

    500m rows: 150.4, 149.4, 149.4

    Back squat: 264#

    Power cleans done at 73kg

    Accessory work done.

    Wod: 5:17

    Bike: 243 cals

  6. mickey kilmartin

    One long ass session:
    Did 4 rounds as warm up and added in yoke carry from yesterday

    Rows 1:39.7/1:39.5/1:38.5
    Bs- 365
    PC-up to 255

    Metcon- 6:17 still working on that sprint game- consistent rounds at least

    Bike at home done

  7. Brandon Petersen

    1st session
    A. Wod. 6:08
    B. Back squat. 3 rep every :30, for 2 minutes. X 6 sets at 242#

    2nd session:
    A. Rows. 1:40. 1:40. 1:42. With 2 min rest
    B. Back squat – 150kg for double
    B2. We power cleaned up to 100kg I believe
    C. Did workout again with the pm guys

    Now ready for rest day tomorrow

  8. Rows
    1:35/1:35/1:34

    Back squat up to 330

    Superset with power cleans up to 90kg

    Metcon 5:38

    15 mins on bike

  9. A. 500m Rows: 1.54, 1.55, 1.56
    B. Back Squat – 105kg/231lbs – most weight I have had on my back in a month. It’s the little things!
    C. Power Cleans – 60kg/132lbs – stopped when lower back went
    D. Bike – done
    E. WOD: 8:01… slow on the burpees/back

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