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50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pick Push ups 13 Pull Ups 9 Close grip Chin Ups 10 1.5 Pood KB DLs 10 1.5 Pood KBS 3 Bench Press @ 150 lbs 3 Bench Press @ 175 lbs 17 Bench Press @ 195 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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Nice work Bill
11.16.2022 Strength: E2x20 Clean and Jerk Every 2 Minutes for 20 Minutes, Perform: 1 Clean and Jerk Beginning at 70% and build 125 lbs @ Rx Score Notes: 75-125 fail at 135lb WOD: The Chief "The Chief" 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between each AMRAP. 318 reps @ Scaled 95lb |
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11.21.2022- Mon
WU: 3 Rounds bike 250M 10 good mornings 5 leg swings each leg 10 air-squats .30 squat hold Strength: 3 x 5 Wendler Deadlift Week 4 (Deload) 5 @ 40% 5 @ 50% 5 @ 60% 155 lbs @ Rx 100-125-155LB WOD: 211122 4 Rounds for Time 15 Deadlifts 400m Run 12:07 @ Scaled Score Notes: 95lb |
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11.22.2022- Tues
WU: Band work Bike 10Cal 2 Rounds Row 250M 10 Good Mornings 10 Pass thru's 10 OVH Sq w/PVC Strength: Top to Bottom Snatch Complex E2MOM x 14 1 Hi-Hang Snatch 1 Hang Snatch 1 Low-Hang Snatch 1 Snatch 75 lbs @ Rx Score Notes: 55-75lb WOD: Snatch Me If You Can For 3 Cycles: In 3 minutes… 300m Row Max Reps Squat Snatches Rest 3 minutes 25 reps @ Scaled Score Notes: 45-60lb |
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Hey Bi!!ll- Hope you had a Nice ThanksGiving
11.25.2022-Friday Group warm-up there were 18 of us!! WOD 12 Days of Thankfulness Run 1 Lap 2 Muscle Ups Rings/ Bar/ Jumping 3 db/kb Thrusters 50/35 4 Box Jump Overs 5 Hspu 6 C2b Pull ups 7 K.b. Swings 8 K.b/Db Snatches 9 Toes 2 Bar 10 Ovh Walking Lunges 45/25 Plate 11 Ring Dips 12 D Bal Cleans 90/60 (Over Shoulder) 36:10 @ Scaled- Only made thru round 10 as I had work duty at 10am |
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11.28.2022-Mon
WU: 3 Rounds Bide 300M 10 Ring-Rows 10 Push-ups .30 Plate hold Strength: 10 x 1 Back Squat 1RM Back Squat 1RM lbs @ Rx 145lb Score Notes: Post shoulder PR 115-145lb old man PR!! WOD: Trouble AMRAP x 8 100 Double Unders 25 Pull-Ups 25 Push-Ups 1 + 120 @ Scaled Score Notes: Set of 10 PU and ringrows. Should hurts on push-ups |
Re: Over 50 Crossfitters Sign In
Patrick, Thanks! I did! Plenty of food, lots of family. and great weather! I hope yours was as good! Great WOD work! Watch that shoulder!!
50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pick Push ups 10 Pull Ups 8 Close grip Chin Ups 10 1.5 Pood KB DLs 10 1.5 Pood KBS 5 Bench Press @ 85 lbs 5 Bench Press @ 110 lbs 5 Bench Press @ 130 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pike Push ups 10 Pull Ups 8 Close grip Chin Ups 10 1.5 Pood KB DLs 10 1.5 Pood KBS 5 Shoulder Press @ 100 lbs 5 Shoulder Press @ 115 lbs 2 Shoulder Press @ 130 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pike Push ups 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KB DLs 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 3 Back Squats @ 210 lbs 3 Back Squats @ 240 lbs 17 Back Squats @ 270 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
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12.9.2022
Strength: 3 x 5 Wendler Back Squat Week 1 Warm up as needed then perform... 5 @ 65% 5 @ 75% 5+ @ 85% 120 lbs @ Scaled Score Notes: 75-120lb…. DL injury recovery WOD: 4 Rounds for Time: 15 Toes to Bar 25’ Walking Lunge 15 Wall Balls 25’ Walking Lunge 10:19 @ Scaled Score Notes: K2E 10lb WB sets of 10WB lunges no weight 12.12.2022 Strength: Front Squat Tempo V2 E2MOM x 14 2 Front Squats @ 73X1 7 down | 3 at bottom | Explode up | one breath at the top 95 lbs @ Rx Score Notes: 45-95lb.. Fun WOD: FusterCluck 4 Rounds for Time: 400m Run 12-9-6-3 Clusters 18:06 @ Scaled Score Notes: 45-65-75-85lb run 400m 4x 12.13.2022 WU: Bank work Bike 20Cal 2 Rounds row 250M 10 lite KB Swings 5 each arm KB Press 12 Knee Raised Strength: 10 x 2 Split Jerk 10 Sets: 2 Split Jerks *Ascending in load each set 115 lbs @ Rx Score Notes: 75-115lb WOD: 131222 Cash In: 1,000m Row 3 Rounds for Time 15 Shoulder to Overhead 15 Toes to Bar Cash Out: 1,000m Row 18:07 @ Scaled Score Notes: Sets of 10- row 1000m 2x T2B |
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12.15.2022-Wed
WU: Light band work 3rounds row 250M 15 ft inch worms 10 lite KB Swings 5 WB Cleans Strength: Wendler Bench Press Week 2 Warm up as needed then perform… 3 @ 70% 3 @ 80% 3+ @ 90% 135 lbs @ Rx Score Notes: 75-135lb 105-120-135lb 3x each 90# of 150lb WOD: 151222 EMOM x 25 Minute 1: 15 Push-Ups Minute 2: 10 Calorie Bike Minute 3: 15 KB Swing (53/35) Minute 4: Max Reps Wall Balls (20/14) Minute 5: REST 63 reps @ Scaled Score Notes: Sets of 10 on PU 35-KB 14lb W |
Re: Over 50 Crossfitters Sign In
12.16.2022-Fri
WU: Band work Group warm-up Strength: Power Snatch 2 Rep E2MOM x 16 1.1 Power Snatch (Build to todays heavy double) (Drop from the top, reset, and go for rep 2) 100 lbs @ Rx Score Notes: 65-100lb WOD: Official CrossFit Open 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs ! 138 reps @ Rx Score Notes: 55+ 35lb step ups / Beat my prior score of 123. |
Re: Over 50 Crossfitters Sign In
Great Work Patrick!! Hope you had a great Christmas!
50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push ups 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KB DLs 10 1.5 Pood KBS 5 Back Squats @ 120 lbs 5 Back Squats @ 150 lbs 5 Back Squats @ 180 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pike Push ups 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KB DLs 10 1.5 Pood KBS 5 Bench Press @ 90 lbs 5 Bench Press @ 110 lbs 5 Bench Press @ 135 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pike Push ups 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood KB DLs 1 Pull Up 5 Deadlifts @ 135 lbs 1 Pull Up 10 12" Bos Jumps 5 Deadlifts @ 170 lbs 1 Pull Up 5 Deadlifts @ 205 lbs 1 Pull Up 8 Deadlifts @ 170 lbs 1 Pull Up 8 Deadlifts @ 170 lbs 1 Pull Up 8 Deadlifts @ 170 lbs |
Re: Over 50 Crossfitters Sign In
1st WOD of the New Year! Happy New Year!!
50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push ups 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood KB DLs 5 Shoulder Press @ 60 lbs 5 Shoulder Press @ 75 lbs 5 Shoulder Press @ 95 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pike Push ups 4 Pull Ups 3 Pull Ups 3 Pull Ups 4 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood KB DLs 5 Bench Press @ 120 lbs 5 Bench Press @ 125 lbs 5 Bench Press @ 145 lbs 18 Bench Press @ 160 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs |
Re: Over 50 Crossfitters Sign In
Happy New Year Bill
1/04/2023 WU: Band Work Row 500M then 3 Rounds Row 250M .20 step-ups .10 strict knee raised .20 ring rows .10 push-ups Strength: 3 x 5 Wendler Bench Press Week 1 Warm up as needed then perform... 5 @ 65% 5 @ 75% 5+ @ 85% 120 lbs @ Rx Score Notes: 90-105-120 90# of 145 130lb WOD: 040123 EMOM x 25 Minute 1: 10 Burpee Box Jump Minute 2: 12/10 Cal Assault Bike Minute 3: 12 Toes to Bar Minute 4: 5 Ring Muscle-Ups Minute 5: REST 110 reps @ Scaled Score Notes: 5-5-7-5 modified |
Re: Over 50 Crossfitters Sign In
Happy New Year Patrick! Great way to start the year!!
1.51 Dog Walk 50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push ups 5 Pull Ups 3 Pull Ups 2 Pull Ups 4 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood KB DLs 10 12" Box Jumps 5 Deadlifts @ 200 lbs 5 Deadlifts @ 230 lbs 11 Deadlifts @ 260 lbs 1 PullUp 8 Deadlifts @ 155 lbs 1 PullUp 8 Deadlifts @ 155 lbs 1 PullUp 8 Deadlifts @ 155 lbs 1 PullUp 8 Deadlifts @ 155 lbs 1 PullUp 8 Deadlifts @ 155 lbs 1 PullUp |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pike Push ups 5 Pull Ups 3 Pull Ups 1 Pull Ups 3 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood KB DLs 5 Shoulder Press @ 75 lbs 5 Shoulder Press @ 85 lbs 11 Shoulder Press @ 95 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs |
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01.05.2023
Strength: 3 x 5 Wendler Deadlift Week 1 5 @ 65% 5 @ 75% 5+ @ 85% 225 lbs @ Rx Score Notes: 165-195-225lb only 2x wasn;t feeling it WOD 050123 21-15-9 Reps for Time Deadlift Wall Balls Rowing Calories 10:54 @ Scaled Score Notes: L1+ 145lb 22-15-9 01.06.2023-Friday 1 x 1 Split Jerk emom Split Jerk Every 2 minutes, for 16 minutes, complete: *Set 1 – 3 reps *Set 2 – 3 reps *Set 3 – 2 reps *Set 4 -- 2 reps *Sets 5-8 1 rep 115 lbs @ Rx Score Notes: 65-115 WOD: 300922 For Time: 21-15-9 Shoulder to Overhead Reverse Lunges* L1: (45/35) | (15-10-5) on thé lunges, air squat if needed L2: (75/55) L3: (95/65) *Both legs = 1 Rep 5:09 @ Scaled Score Notes: L1+ 65lb no weight on lunges- added 20lb an improved by .10 seconds |
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Patrick! Are you doing Wendler?!!? Awesome!! Great work!!
50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push ups 4 Pull Ups 3 Pull Ups 2 Pull Ups 1 Pull Up 3 Close grip Chin Ups 2 Close grip Chin Ups 1 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood KB DLs 10 12" Box Jumps 3 Deadlifts @ 215 lbs 3 Deadlifts @ 245 lbs 11 Deadlifts @ 275 lbs 1 Pull up 8 Deadlifts @ 155 lbs 1 Pull up 8 Deadlifts @ 155 lbs 1 Pull up 8 Deadlifts @ 155 lbs 1 Pull up 8 Deadlifts @ 155 lbs 1 Pull up 8 Deadlifts @ 155 lbs 1 Pull up |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pike Push ups 4 Pull Ups 3 Pull Ups 2 Pull Ups 1 Pull Up 3 Close grip Chin Ups 2 Close grip Chin Ups 1 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood KB DLs 3 Shoulder Press @ 80 lbs 3 Shoulder Press @ 90 lbs 10 Shoulder Press @ 105 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs |
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Hi Bill- Yes we are doing Wendler
1.13.2023 Strength: 3 x 3 Wendler Deadlift Week 2 3 @ 70% 3 @ 80% 3+ @ 90% 255 lbs @ Rx Score Notes: 185-215-255/270 255 5x WOD: 130123 AMRAP x 8 10 Deadlifts 10 Cal Bike 100 Double Unders 2 + 116 @ Scaled Score Notes: L1 145lb 100SU 1.16.2023-Mon Strength: Front Squat Double Against a 15:00 Clock… Find todays heavy 2-Rep Front Squat Aim for a minimum of 3 challenging sets. REMINDER: Depth is more important than weight. 150 lbs @ Rx Score Notes: 95-150lb WOD: EMOM Fun V2 EMOM x 25 Minute 1: 250/220m Row Minute 2: 60 Double Unders Minute 3: 20 Pull-Ups Minute 4: 20 Wall Balls Minute 5: REST SCORING: Total Reps Achieved, for a grand possible total of 525 Reps. Every 50m = 1 point (for the females, it’s still 50m per point with the final 20m being the 5th point) 403 reps @ Scaled Score Notes: SU strict PU 12lb WB |
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1.17.2023
Strength: Front Squat Double Against a 15:00 Clock… Find todays heavy 2-Rep Front Squat Aim for a minimum of 3 challenging sets. REMINDER: Depth is more important than weight. 150 lbs @ Rx Score Notes: 95-150lb WOD: EMOM x 25 Minute 1: 250/220m Row Minute 2: 60 Double Unders Minute 3: 20 Pull-Ups Minute 4: 20 Wall Balls Minute 5: REST 403 reps @ Scaled Score Notes: SU strict PU 12lb WB 1.18.2023-WED WU: BandWork Bike 15 Cal Strength: Wendler Bench Press Week 3 Warm up as needed then perform… 5 @ 75% 3 @ 85% 1+ @ 95% 125 lbs @ Rx Score Notes: 100-110-125lb 3x WOD: Open Simulator V1 AMRAP x 9 1 Wall Walk 10 Single Unders 2 Wall Walks 20 Single Unders 3 and 30 / 4 and 40 / 5 and 50… until time is up! 5 Rounds @ Scaled Score Notes: 5- 1st two nose to wall then scaled….. |
Re: Over 50 Crossfitters Sign In
Patrick, Nice work on the wall walk WOD!
50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push ups 2 Pull Ups 1 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood KB DLs 5 Shoulder Press @ 85 lbs 3 Shoulder Press @ 95 lbs 9 Shoulder Press @ 110 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs |
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1.19.2023-Thurs
Bandwork Bike 15 Cal Strength: 3 x 3 Wendler Back Squat Week 3 3 Sets: 5 @ 75% 3 @ 85% 1+@ 95% 175 lbs @ Rx Score Notes: 135-155-175lb 175 1x WOD: 190123 3 Rounds for Time: 10 Alternating DB Hang Cluster 10 Calorie Bike REST 2 Minutes Then 3 Rounds for Time: 12 Single Arm DB OVH Squat 12 Toes to Bar L1: (25/15) | DB Front Squats | knee raises L2: (35/25) L3: (50/35) GOAL: 10-12 Minutes | CAP = 15:00 11:30 @ Scaled Score Notes: T2B row 10 cal / lite DB scaled it big time! |
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Great work Patrick!!
50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push ups 2 Pull Ups 1 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood KB DLs 10 1.5 Pood goblet Squat 5 Back Squats @ 115 lbs 5 Back Squats @ 145 lbs 5 Back Squats @ 170 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs |
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Bill- Good BS Work!!
1.23.2023- Monday Wendler Deload Week Strength: 3 x 5 Wendler Back Squat Week 4 (Deload) 5 @ 40% 5 @ 50% 5 @ 60% 125 lbs @ Rx Score Notes: 75-95-125lb used 190lb WOD: 230123 3 Rounds for Time: 20 Wall Balls 50’ Walking Lunge* 400m Run L1: 15 @ (12/10) L2: (16/12) L3: (20/14) *For L2&3 the wall ball will be held in the bear hug position for the walking lunges. GOAL: 10-12 Minutes | CAP = 15:00 12:18 @ Scaled Score Notes: 14lb WB 20-15-15 lunges bear hug WB 400m 3x 1.24.2023- Tues WU: Band Work Bike 15 Cal Strength: Power Snatch + Hang Power Snatch E2MOM x 16 1 Power Snatch + 1 Hang Power SnatchPower Snatch + Hang Power Snatch E2MOM x 16 1 Power Snatch + 1 Hang Power Snatch 95 lbs @ Rx Score Notes: 55-95lb WOD: Legs sore from yesterday 240123 12-9-6 Reps for Time: Power Snatch Bar Muscle-Ups L1: (75/55) | Banded strict pull-ups L2: (115/85) | Chest to Bar L3: (155/105 L1- 8:33 @ Scaled Score Notes: 75lb bamded dips Strict PU |
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Thanks Patrick!! Great work on the Wendler Back Squats and the Power Snatch/Dip WOD!
50 Burpees (Yay! Burpees!!) 2 Pull Ups 2 Close grip Chin Ups 10 1.5 Pood KB DLs 10 1.5 Pood KBS 10 12" Box Jumps 5 Deadlifts @ 115 lbs 1 Pull Up 5 Deadlifts @ 155 lbs 1 Pull Up 5 Deadlifts @ 185 lbs 1 Pull Up 8 Deadlifts @ 155 lbs 1 Pull Up 8 Deadlifts @ 155 lbs 1 Pull Up 8 Deadlifts @ 155 lbs 1 Pull Up |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pike Push ups 5 Shoulder Press @ 45 lbs 5 Shoulder Press @ 55 lbs 5 Shoulder Press @ 70 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs |
Re: Over 50 Crossfitters Sign In
50 Burpees (Yay! Burpees!!)
50 Push ups 10 Pike Push ups 2 Pull Ups 2 Close grip Chin Ups 5 Shoulder Press @ 80 lbs 5 Shoulder Press @ 90 lbs 11 Shoulder Press @ 100 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs |
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Hey Bill- Nice work in the DL's.... I'm still here trying to catchup on posts now/
1.26.2023 Strength: 5 x 3 Tempo Front Squats 5 sets of 3 51x1 5 seconds on the way down 1 second pause at the bottom 105 lbs @ Rx Score Notes: 65-105lb WOD: 260123 For Total Time: Every 5 Minutes for 4 Rounds 15 Power Cleans 10 Front Squats 500m Row 13:50 @ Scaled Score Notes: 85lb 1st rd then 65 next 3:30 per roun 1.27.2023 Strength: 3 x 5 Wendler Deadlift Week 4 (Deload) 5 @ 40% 5 @ 50% 5 @ 60% 165 lbs @ Rx Score Notes: 105-135-165lb of 270lb WOD: 270123 21-15-9 Reps for Time of: Deadlift Pull-Ups Handstand Push-Ups 10:03 @ Scaled Score Notes: L1 135 DL jumping PU 15lb DBPress 1.31.2023 WOD: 310123 EMOM x 25 Minute 1: 10 Deadlifts Minute 2: 10 Toes to Bar Minute 3: 15/12 Calorie Row Minute 4: Max Reps Double Unders Minute 5: REST 545 reps @ Scaled Score Notes: L1+ 135 T2B run 1 lap SU 2.01.2023 Strength: Cleans 1.1 Every 2 Minutes x 20 1.1 Clean (rest 10 seconds between singles) *start at a moderate weight and build throughout the 20 minutes. 135 lbs @ Rx Score Notes: 65-125lb 135 1x WOD: Official CrossFit Open 20.1 10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes 118 reps @ RX 55+ 1 under my best score... Doh!!! 02.02.2023 Strength: Tempo Back Squat E2MOM x 16 2 Back Squats @ 33X1 ~ 70-80% 135 lbs @ Rx Score Notes: 95-135lb WOD: 020223 3 Rounds for Time: 20 Wall Balls 20 Single DB Box Step-Ups 10/8 Calorie Bike 10:22 @ Scaled Score Notes: Row 10cal 16lb WB 15x 25lb stepups 02.04.2023 3 man Partner: 7Min each Round 1st Round 50 Front Sq @ 95LB 2nd Round 50 Front Sq @ 105lb Remaining time @ 115LB. Got +2 ! 7Min each Round 1st Round 50 DeadLift @ 115LB 2nd Round 50 Front Sq @ 135lb Remaining time @ 155LB. Got +57 ! 7Min each Round 1st Round 50 Bench @ 75LB 2nd Round 50 Bench @ 85lb Remaining time @ 95LB. Got +42 Got + 101 2.06.2023 Strength: 5 x 3 Snatch 1. 1. 1. x 5 Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes 65 lbs @ Rx Score Notes: 35-65lb WOD: 060223 5 Rounds for Time: 1 Lap Run 20 Alternating DB Snatch 10:55 @ Scaled Score Notes: 1rd@30lb 4td@25lb 02.07.2023 WU: Bike 15 Cal Band work Strength: 5 x 3 Tempo Front Squats 5 sets of 3 51x1 5 seconds on the way down 1 second pause at the bottom 95 lbs @ Rx Score Notes: 45-95lb WOD: 070223 AMRAP x 15 10 down to 1 Thrusters Toes to Bar IF you make it, perform a 55 calorie row IF you finish that… work your way back up 1 up to 10 Thrusters Toes to Bar 148 reps @ Scaled Score Notes: old man 65lb- Thrusters K2E |
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