Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15

GOAT DAY
pick 2 Goats

Odd min work Goat 1
Even min work Goat 2

10 reps wall ball
4 foot hand stand walk

Re: Nik
 

full clean

bar x3
135lbs x1
165lbs x1
185lbs x1x1
205lbs x1x1x1

fun work.

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

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

squat
bar x5
135lbs x5
235lbs x5
305lbs x5

last two reps hard.

Re: Nik
 

WOD
Metcon (Time)
4 Rounds
400m Run
12 Body Weight Deadlift
21 Box Jumps or Step ups 24/20

weight 180lbs

time 17:55

all about the box jumps.

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

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
 

snatch
bar x3
95lbs x2
115lbs x2
135lbs x2
155lbs x1

all I had time for.


WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
10 Burpees
25 Double Unders

10 rounds 10 reps. Not to bad.

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

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
 

shoulder press

bar x10
95lbs x5
110lbs x5
120lbs x5

not bad here.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
340lbs x1

tired today, from all the 5:30 am class I have had to coach. But the lift went really well.