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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