Tune into ESPN 3 to watch Lynn today!
Warmup focus:
10 min on bike @70-80%
3 rds
10 KB SqT cleans
200m fwd run
200m backward run
1 leg less rope climb
A. Back SqT – 6 x 4 across 80-85%. Resting 2 min exact between sets
B. Clean Pull x 1 x 10 @100% of max clean – every :60
C. Hold On !!!!
20 c2b
500m row
20 c2b
500m
20 c2b
*<5:30/6:00 is goal *as unbroken
D. Assistance Work : 4 rds NFT
8 plate oh Tri ext
10 weighted back ext (heavier side)
30′ waiters carry (each arm)
Warm up..done
A. Done at 195#
B. Done at 200#
C. 6:40 (all unbroken)
D. Accessory work..done
Whew! Day 2!
Warm Up – Done (I’m glad I’m actually warming up. I don’t normally spend the right amount of time to warm up properly, but this is a new year!)
A. Done @325
B. Done @345
C. 5:49 (UB/UB/10/5/5…if I wasn’t so much of a bitch right now I would’ve completed under the 5:30…)
D. Done – Going to be doing LOTS of scap work this year so I can avoid shoulder surgery
Warm Up Complete
A. Back SqT – Done at 275
B. Clean Pull Done at 305
Metcon going down after work. Can’t wait
Warm up was beast again.
A. 345
B. Forgot/missed
C. Just bad, couldn’t even do pull ups hands hurt so bad from mu’s
D. ✔
My god my virgin little hands haven’t gotten used to mu’s strong together… made for a frustrating training session.
Warmup focus: DONE
A. Back SqT – 6 x 4 @ 290#
B. Clean Pull x 1 x 10 @ 275#
C. 8:02, damn you C2B rhythm… I suck at C2B!!!
D. Max MU, 13
Warmup
– completed
Back squat 6×4
-175
Clean pulls 10×1
-155
WOD
-5:22
651 metcon. 20 unbroken, 15/5, 8/7/5. More work to be done
I want a redo on this WOD together bastard.
Rowed for ten minutes instead
Warmup done
Squats at320 done
Pulls done
Metcon 5:36 unbroken- paced row too much
Accessory work done
I will gladly redo head to head 🙂
Warmup- done
Back squat- 120kg
Pulls – 120kg
Workout- 8:13 starting to get butterfly C2B into workouts but rythym still needs work
Accessory work- done
Warm Up – complete
Squats-100kg
WOD: 7:38 – unbroken first set, 13/7, don’t remember last set. Working on being a butterfly… It’s hard work.
Post WOD – complete