Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

not bad as tired as I am today.

Re: Nik
 

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups


this time
6 rounds 112 reps
pull ups 27,17,17,17,17,17


last time
6 runs(same as last time, pr run on nicole is 7runs)
pullups 25,20,21,20,20,10= 116 total reps

not bad but not a pr, happy, almost ripped my left palm.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

Re: Nik
 

yesterday

WOD
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Alternating Pistols
Hand Release Push-Up (HRPU) (no quad touch)
Wall Balls 20/14


time 8:44 pretty solid I think.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

WOD
Metcon (Time)
25 DU's
21 Box Jumps 24/20
21 Hang Power Cleans 135/95
25 DU's
15 Box Jumps
15 Hang Power Cleans
25 DU's
9 Box Jumps
9 Hang Power Cleans
20 min cap


time 10:04

Cleans were slow, But good pace on everything else.

Re: Nik
 

3:00 break

Bar MU skill work. right elbow a little sore but ok.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

dead lift

bar x10
135lbs x3
185lbs x3
235lbs x3
285lbs x1
305lbs x1

tough on the last one but solid.

Re: Nik
 

WOD
Metcon (Time)
5 RFT
10 HSPU
20 Med Ball Sit-Ups 20/14
34 Foot Med Ball OH Lunges (length of rig)
20 min cap




Time 11:04

first 3 rounds HSPUs unbroken, 4th set 9+1, last set 1/4/5. Easy wokout all about the HSPUs.