Happy Birthday Lynn!
All Phases
A. Hang Power clean – 4×3 at 80% of your 1RM Power clean – at knee or slightly above from blocks
B. RDL (clean grip) – build to heavy 5 rep in 5 working sets (straps allowed)
C. 30 muscle ups for time *
**in least amount of sets as possible, as fast as possible. Meaning, don’t game this for a time that won’t be retestable etc. go big and keep going! Test that endurance piece to the upper gymnastics today with this format.
D. Bike :35 hard /:25 barely moving x 10 min
;45-1 hour or So later (for those possible)
D. 3 rds afap
4 rope climbs
100 double unders
E. Assistance work
Reverse hyper 3×20 @25% of back sqT
KB single arm bent over Row with twist out at top – 8’reps x 4 sets each side
Weighted sit-ups 3×20
Hang power cleans done at 200
Rdls
220/220/242/242/242
Mu’s
15 Ub (previous pr was 12)
4:35
Bike done
112 calories
Rope climb to be done at 830 tonight.
A. 255 blocks
B. Last set 405
C. 9:35 like a 9 minute pr!!!!!!!! Still slow but
D. Rope climbs
8:13 rope climbs went great. DU’s gave me some trouble
E. Accessory work ✔
A. Block power cleans, 95K
C. 30 MU, 4:05 (12 reps 1st set)
D. 3RFT, 8:02
Try to do RDL tonight
A. 250 across – superset with warm up for RDL because of time.
B. 500# tng
C. 3:22 – about a 3 minute pr (first set was 16)
D. 153 cals
E. rope climbs were slow for me today – ropes were brand new with wax coating – had to climb carefully. Du were 50/50 first 2 rounds and Ub last round
Rope climbs done after work
7:41
Hpc completed at 220
Rdl
185,205,225,225,225
30 muscle ups 3:45 started to tear warming up had to use gymnastics grips
Bike completed
Rope climb wod 6:23 ub on first set of du
a. Cleans done at 165#
b. RDL worked up to 209
c. 16:36. If you know me, this is huge. I’m excited to just finish these effers.
d. rope climb MetCon: Paced too much. Grip is significantly better than months passed. I need to start pushing that limit more: 9:46.
HPC: 80%: 145#
RDL: 235/255/275/295/315
30 MU: 9:39
AD: ✅
Metcon: 11:19
Hang power clean completed at 90kg. Back wasn’t too happy with these
RDL kept it light, back is still iffy
30 MUs 4:24 set of 16 (pr) then 2s
Bike completed
Did not do rope climb/DU wod. Only had an hour today
Done in 1 session:
Hang power cleans: 176#
RDL: 215/225/235/245/255
30 mu: 6:36 ripped at 22 so finished with 8 singles
Airdyne for 10 mins
Rope climb: 9:20
Accessory done
A. Hang Power Cleans
66kg/146lbs
B. RDL (clean grip) – build to heavy 5 rep in 5 working sets
Up to 200
C. 30 muscle ups for time
TIME: 4:12 – first 13 were unbroken – PR by 1
C. 3 Rounds AFAP
TIME:8:13 – first and last round unbroken DUs
D. Assistance work – done
A. Hang PC- 235#
B. RDL- 225#, 245#, 255#, 275#, 295#
C.30 MU- 3:44
D. 160 Cal
D2.Skipped due to lack of rope/ time
F. Will complete later