Wed, 032316

  


Am

A. Power clean + FS + Split Jerk – rep every 2 min X 10. @70-80% of 1RM clean and jerk 

B. Emom X 12

Odd: 12 burpee touch

Even: 12 alt pistols

C. 10 min of Scap work
Pm

A. 5 rds afap 

1 legless rope climb 

5 cal bike 

25 double unders 
Rest 
B. 5 rds 

1 rope climbs 

10 T2b

10 ohs 75/55
C. Get into this right after 

7-10 min recovery row. @Z1 
D. Recovery time 

6 thoughts on “Wed, 032316”

  1. Corrin Lemieux

    Warm up
    5:00 row
    5 rounds
    5 push-up
    5 squats
    5 rounds
    5 wall ball
    5 pull-up
    5 round
    5 ball slam
    5 burpee

    Clean complex @ 80 kilo

    Emom X 10
    10 toes to bar odd
    10 ohs @63#

    5 rounds
    1 rope climb
    5 cal assault
    25 dub
    5:45

  2. Warmup- same as Corrine
    A) complex at 105kg
    B) ✅
    Pm)
    A) 4:40
    Rest 10 or so
    B) 6:18ish per homsey
    C) crossover symmetry protocol

  3. Am:
    A. Clean pull + front squat/split jerk (from rack)
    -130 pull
    -115 FS/jerk

    B. EMOM x12
    -completed
    (Had to step up my burpee pace cause Tori was coming at me strong)

    Pm:
    A. 5 rounds
    5 Russian kb swings
    5 cal bike
    25 DUs
    -3:56

    B. 5 rounds
    5 GHD sit-ups
    5 lateral burpees
    10 ohs
    -4:07

    C. Directly into row
    – completed

  4. Built to 120 on complex
    130 maybe depending on the judge

    Metcon 1 4:41
    Metcon 2 4:34

    Team Wod wth Nito
    100 air squats
    80 burpees
    60 HSPU
    40 ghd
    20 CJ 165
    Didn’t note the time

  5. *wasn’t feeling 100% so was going to ease up a bit on wods until B decided to have a partner wod so much for that!*

    Clean Complex – 78K PR, 80K PR (didn’t get vid of 80K)

    1 legless Rope (rope climbs felt really good)
    5 Cal AB
    25 DU
    Wasn’t timing

    5 Rounds at steady pace not sprinting but moved well
    1 Rope
    10 t2b
    10 ohs
    Wasn’t timing

    Partner with Shannon
    100 Air Squats total
    80 Burpees Total
    60 HSPU Total
    40 GHD Each
    20 C&J @115# Each Alternating
    13:41 I think but we won.

  6. mickey kilmartin

    Emotm done as warmup
    Complex done at 250

    Did diff metcons bc did rope climbs sunday and hands are not in good shape after

    AMRAP 6 of
    12 cal bike
    9 ttb
    6 cj 135
    (4+6)
    Rest 6
    Fran
    (2:29) 8 second PR

    Into 10 min on bike z1

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