Announcements
No normal classes this Saturday due to the WLC starting at 9am.
Fitness
A. Strict Press – 4 x 10 w/2 Min Rest
B. 20 Min AMRAP w/a partner
500M Row @ 250M Intervals
10 x G2S w/Sandbag
20 x Burpees
Partition reps with partner anyway
Performance
A1. Strict Press – 4 x 10 w/2 Min Rest
A2. Kipping Pull-ups – 4 x 3 – 5
B. 20 Min AMRAP w/a partner
500M Row @ 250M Intervals
10 x G2O @ 115lb/85lb
20 x Burpees
Partition reps with partner anyway
Sport
A1. Strict Press – 4 x 10 w/2 Min Rest
A2. Bar Muscle-ups – 4 x 3 – 5
B. EMOM – 18 Mins
1st Min – 6 x TNG PC + PJ – Start Light, all UB
2nd Min – 8 x Burpee Box Overs @ 24inch/20inch
3rd Min – 12 x Wallballs @ 20lb/14lb
-Post results under comments
Sport
A1. @65
A2. Done partially d/t hands close to being ripped.
B. @115lbs….Rough! (Shoulders are shot). Rest day on Thursday is in order.
Fitness
A. 55 (overly optimistic…only got 8 reps), 45, 45, 45 (these were hard! that push makes presses so much easier!)
B. w/ Christine – 4+20
did russian swings @ 1pood instead of G2S w/Sandbag since they were locked up
Performance
A1 : 95, 75, 75, 75
A2 : 5 reps each set
B : 5 rounds Rx solo
Strict press at 65
Bar muscleups I haven’t done these in months. It was tricky to avoid my stomach but I just didn’t pull as hard and tried to land higher up and then slowly push up. I managed. Probably won’t be able to do those much longer and will just do rings instead.
Workout this was ok till the last three rounds where I had a tough time getting my breath back. Used 95 and did most unbroken till last two rounds where I kinda fell apart. First time using the target…good thing to practice.
Ps my armpit muscles 🙂 and deltoids are trashed. I could barely do a push-up!
My legs feel completely awesome though. I do not get it!
A1. 45-45-45-35 (worked on form)
A2. practiced kipping swing
B WOD with Jenna – completed 4 rounds +55 meter row. Did 75# GTO-quite pleased with the weight (I really pushed myself)
Performance
A1. 65, 75, 85, 85lbs.
A2. Done.
B. 6+90 meter row @ 95lbs. with Derek (115lbs).
Thanks for pushing me Derek!
Sport;
A1. 55-65-70-70(8)
A2. Skipped (didn’t want to rip. Need to do hand care).
B. Done at 95#.
This WOD felt good. Got plenty of rest between movements to recover.
A1: 40, 45×3
A2: green + red bands (5 reps each set)
B. Partner with Calla (guest) 4 + 322 m row
G2O: Laura (2 rounds @ 70#, 2 @ 65#) Calla @ 85#
It was a fun WOD. Calla loved it!
5 rounds + 100 meters for Sherwin and I. First time without the elbow wrap and felt good. Rx on the weight.
A: Performance (somewhat) – practiced kipping PUs, got some good advice from Steve. Lifts with 65#
B Fitness partnered with Dave – 4 + 522 – almost a full5 reps!
A1. 65, 85, 85, 85
A2. Done
B. 5 rnds + 450 Rx with Logan
Finally starting to feel back in the groove again.
Sport
A1. Done at 65. I felt pretty weak, I was struggling with these especially after 5 reps. 3rd and 4th set were not unbroken.
A2. Done 3 reps per set and broke it down 2 and 1. These felt really good especially for not working on them for weeks! I was able to get my hips to the bar like I’ve been told in the past and wasn’t doing the chicken arm thing!
B. Did the workout and was kind of all over the place. for TNG PC+PJ 85/95/90/90/90/95. Matt said I was rushing them resulting in me getting worn out. You can still breathe and take a second for TNG. Something for me to remember going forward. Burpee box jumps are always tough. Tried to do most of them actually jumping up rather than stepping up, but some of them were step ups. Wall balls felt much better on my shoulders 🙂
Overall good workout! Loved the class tonight! 🙂