WOD:
A. Back Squat: 6 – 4 – 2 – 1/2 – max reps E2:30MOM
B. “Super Spicy Sprints” by DB
1 round for time of:
7 front squats 135/95 RX+ 165/115 (55 and over 115/75)
11 pull-ups RX+ chest to bar
7 over the bar burpees
rest 2 minutes
2 rounds for time of:
7 front squats 135/95 RX+ 165/115 (55 and over 115/75)
11 pull-ups RX+ chest to bar
7 over the bar burpees
rest 2 minutes
1 round for time of:
7 front squats 135/95 RX+ 165/115 (55 and over 115/75)
11 pull-ups RX+ chest to bar
7 over the bar burpees
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Awesome KBS! I’m jealous of the shoulder mobility.
Perfect! Clay and Neil totin’ that bell and owning it at the top. Nice work gentlemen
Awesome work Clay and Neil! Beautiful form! 🙂
Solid work Clay and Neil!
Home gym:
Yesterdays WOD:
A. 135-145-155-165(1)-135(6)
B. 1 RD @ 185…Had to quit due to Achilles and DU…so just worked the complex for a little while.
Clay and Neil! Seriously stout & perfect form!
A) 305(6) 345(4) 365(2) 225 pause Squats reps
B) 4:03 rx’d
A. 6@255-4@285-2@305-1@315-5@255
B.5:58 RX+ (0:57-3:57-1:58)
It got ugly after the 2nd rnd of the 2nd rnd.
A. 185-6 195-4 215-2 225-1 185-5
B. 4:04 RX
AM Open Gym – Yesterday’s WOD :
A. 150(6) – 160(4) – 170(2) – 180(2) – 150(6)
B. 6 + 32 @205
AM Open Gym — Yesterday’s WOD:
A. 100(6) – 105(4) – 115(2) – 120(1) – 100(3)
B. 6 + 34 RX @ 140
Neil, the real deal. Great KB form by both. Excellent representation of solid standards.
–
Back Squats = 265 for 6, 305 for 4, 325 for 2, 355 fail just barely saw stars and all and had to back dump. Normally I front dump. Krazy
265 for Max reps = 7
–
1 RFT RX+ = 53sec
–
2 RFT RX+ = 3:21
fell apart after 1st round, as soon as I finished burpees went right to bar and was crushed by squat clean, then had to do 4 FS then 3 FS. Krazy again at this load.
–
1 RFT RX+ = 1:00 even
–
Total Time 9:14 – 4min = 5:14 RX+
–
200m 45lb plate overhead carry
400m 55lb KB farmers carry
20 Non False grip Muscle-up progressions.
–
Today was one of those days where I Did not feel like training, but afterward feel so much better and glad I did it. Once again Krazy!
I hear ya coach! I had one of those days too! 🙂
Wait, I feel like that everyday. LOL, glad you remind us you are human Coach. Keep killing it.
Yesterday’s Wod:
A. 125(6) – 135(4)
140(2) – 150(2) – 125(6)
B. 6+34 @ 185
Today’s Wod:
A. 260(6) – 275(4)
295(1) – 300(X) – 260(7)
B. 3:34 RX+
Today’s WOD:
A. 205(6) – 220(4) – 235(1) – 245(1) – 205(5)
B. 4:09 RX+
A. 250(6)-270(5)-285(2)-300(2)-250(8)
B. :45/2:50/:50 = 4:25 Rx+
PM Open Gym – Todays WOD :
A. 310(6) – 330(4) – 350(2) – 365(1) – 310(4)
B. 3:06 rx + ( :41, 1:38, :47 )
A) 275×6 360×4 380×2 405×2 275×8
B) 3:35 RX+ ( :48, 2:00, :47)
Yesterday’s wod 6+31@185
Today’s 4:00 rx+
A: 355(6) – 395(4) – 425(2) – 450(2) – 355(6)
B: 3:20 Rx+ (0:44, 1:44, 0:52)
150-160-170-180-150(4)
6:52 rxd
Open Gym, 2:25 (Yesterday’s wod):
A: strict press: 145(6)-155(4)-165(2)-175(1)-145(6)
B: 7 rds even, RX@185#
Immediately following, 3:15 Class (Today’s wod):
A: back sqt: 265(5)-285(3)-290(2)-305(1)-265(3)
-I was not feeling the back sqts today! Tired!
B: 3:42, RX+ (splits: 0:44/2:04/0:54)
– I apologize to those who saw me at open gym with a poor attitude. I was not in any mood to do anything today. Having said that, I’m glad I came. I’m fortunate/blessed to have wonderful friends as each and evey one of you. Thanks for keeping me on my toes when I just wanted to quit! Y’all know who you are! Thanks
Your worst attitude beats my best any day, I’m sure. We all have days!
A. 315-345-365-385(2)-315(6)
B. 3:16 RX+
That sucker kicked my rear end!
295(6)-305(4)-315(2)-325(2)-295(6)
:38/1:42/:42=3:02 rx+
365(6)-415(4)-445(2)-470(1)
4:07 rx+
185(6) – 215(4) – 235(2) – 255(1) PR – 185(7)
6:12 Rx. Somehow managed to do 8 front squats instead of 7. Not sure where I got 8 from.
I was in shock at a 255 back squat lifetime PR. Yesterday was the first time I have back squatted heavy in about 8-10 months, before my back injury. Just goes to show you that we are always getting stronger with everything we do, not just when we lift heavy.