Wed, 070815

  

                                Tiffany 

Am:

A. 10 min on bike :30 hard :30 easy. Sustainable throughout – waking up body, minor flush 

B. Push Jerk – 3RM for the day + 2×3@90%

C. Snatch Grip Split Jerk – 1RM for the day 
Pm:

A. Afap 

20 wall balls (30/20)

15 burpee touch’s

10 cal row 

5 bar muscle ups

Rest 4-5 min x 4 – 5 rds (only if sustaining)

B. 30-45 min on bike @Z1 or heavy weighted walk / reverse sled drag 
Opens Comp Phase:

A. Push Jerk 3RM

B. Snatch grip behind neck Jerk – 1RM

C. Afap 

20 wall balls (30/20)

15 burpee touch’s

10 cal row 

5 bar muscle ups

Rest 4 min x 4 – 5 rds (only if sustaining)

5 thoughts on “Wed, 070815”

  1. Brandon Petersen

    1st session for me
    A.
    20 wall ball (30)
    15 burpee touch’s
    10 cal row
    5 bar muscle ups
    Total time was 27:40 at finish
    Rested 4 min between rds
    Splits were
    2:13
    2:23
    2:26
    2:27
    2:11
    B. Seated behind neck strict press. Clean grip
    4×8. 40kg,45kg,50kg,55×7

    Pm
    A. Front SqT @32X1 for triple
    100-105-110-115-120-123
    B. Behind neck snatch grip push press + jerk
    90-95-100-105-110
    C. I re did the comp wod with night folks.
    Splits were
    2:09
    2:21
    2:26
    2:17
    2:27
    * died on last round. Body had enough today.
    But overall time was 27:37. So still best earlier in days time. Now smoked and need to recover for tomorrow 👍🏻💪🏻

  2. Madeline Senkosky

    A. Done
    B. 173. Drops at 157
    C. 173 oddly enough
    Pm.
    A. 31:08: splits were 2:52/3:04/3:00/3:12/2:56.
    5 rounds. All with 4:00 rest. All ub MUs for me. Now I just need to push the cardio envelope into them becasue I know my wind is there. Fine line. Will learn.
    B. Gymnastics add on
    C. Biked for 30:00

  3. mickey kilmartin

    A-done
    B- sled push double unders bar mu rest 4 minutes x5
    C- walk done with vest
    Back is not good so gonna take a few days off and just ride the bike. Not trying to be a hero.

  4. Patrick Swett

    Push jerk 3RM, 108k 237.6#

    Snatch grip behind neck split jerk 1RM, 119k 262#

    AFAP
    20 WB, 30#
    15 burpee to target
    10 cal row
    5 bar MU
    Rest 5:00, 4 rounds
    2:42
    2:37
    2:33
    2:35

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