am:
A. Front SqT 5×3@80%; rest 2 min between
B. 5 rds at 70-80%; consistent movement
3 muscle ups
6 kipping HSPU
9 wall balls
12 cal bike
+
10 min on rower @2:05 / 2:15 pace
pm:
30-45 min recovery session + some individual focus on movement
am:
A. Front SqT 5×3@80%; rest 2 min between
B. 5 rds at 70-80%; consistent movement
3 muscle ups
6 kipping HSPU
9 wall balls
12 cal bike
+
10 min on rower @2:05 / 2:15 pace
pm:
30-45 min recovery session + some individual focus on movement
Home today with a sick little one
3k row (entire time did intervals 30/30)
Front squats 215 5×3
EMOMx 10
10 wall balls
8 hspu
Squats 275 across
Jerk drives done
Wod 9:10 with rower
Row done
Feeling kinda spent today rest day will be good tomorrow
Squats – 155#
B – can’t do muscle ups at the gym so I did:
5 rounds
6 weighted pull ups (18#)
6 hspu
9 wall balls
12 cal bike : 13:50
Biked 30 min recovery
FS 320
No muscle ups did 9 dips
10:31
30 min bike recovery work
Feel destroyed
Warm Up
1K Row then:
4 rounds
200m run
10 KB thrusters
10 burpees
8 cal row
Front Squat 80k/176#
Wod 12:46
Weighted sit-ups 25# 20×3
Dumbell Press 25# 6×3 each arm
Same warmup as Lynn
Front squats 308 across
Workout 8:22
Recovery row done
A. Front SqT – did sets of 3-4 reps at 253#.
B. 5 rd workout
8:38 Couldnt get Chase or Jon See. . bike got me today
C. 4 x 20 ghd situps
*ucker!
A. Front Squat- 5×3 at 300lb
B. 5 Rd workout
no muscle ups 5 strict dips
9:57
plus row
C. Crossover symmetry and kb work for shoulder mobility
Front Squats- done at 193#
Workout- 12:04
10 minute row @ 2:15- done
Front Squats – Done at 193lbs – Woof. No squatting for a month… felt like a new born calf
Workout – 11:58
10 Min Row – Done
4 Rounds:
20 Weighted Sit Ups – 25lbs
6 DB Shoulder Presses each arm