Tuesday, 081814

  
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

12 thoughts on “Tuesday, 081814”

  1. 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.

  2. 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 ✔

  3. A. Block power cleans, 95K
    C. 30 MU, 4:05 (12 reps 1st set)
    D. 3RFT, 8:02

    Try to do RDL tonight

  4. 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

  5. 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

  6. Madeline Senkosky

    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.

  7. 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

  8. Tiffany Szemplinski

    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

  9. 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

  10. 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

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