Warm up:
250m row
3 DB man makers
EMOM for 5minutes, try to increase weight each round
WOD:
A.
OHS: 1 – 1 – 1 – 1 – 1
Front Squat: 1 – 1 – 1 – 1 – 1
Back Squat: 1 – 1 – 1 – 1 – 1
Try to increase load on each of the 15 sets
Start each round E2MOM
B. 5min AMRAP
7 strict chin ups
35 double unders
Powerlifting:
A. High bar back squat: 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes between sets
B. Weighted pull ups 3 x failure, 1 rep @ 65%, rest 3minutes
C1. 3×10 glute-ham raises, rest 30 seconds
C2. 3×10 evil wheels, rest 30 seconds
Hey Yall,
A couple of my brothers and I are going to go compete in Clarksville Tennessee November 10th. Its a day competition for a good cause. Regardless of your athletic capability you should make an effort to come. I hope ya’ll get the chance to come throw it down with us. Here is the link to the website with all the info. http://www.thegaragegames.com/events/seasons-beatings-for-thirst-defeating/
0600! Tim, I hope you enjoy the pictures! 🙂
Last few days looked like fun. Unfortunately I am a bit under the weather… itching to get back to 7:00.
Felt like a Hot mess on my vacation return!!!!
120/180/210/2+7.
Still playing with rope length. GRRRRR! Shorter is better bc my arms stay in.
Did you go to honoLULU Tracey? You would!! Welcome back!
If anyone is interested in joining a team for the Liz Hurley run, today is the last day to sign up, otherwise you will have to register as an individual. I would love for you to join me. Text 251-564-4899 if interested.
135/165/185- Mandee I think i told you 175 on FS for the board-that was wrong, I missed 175#. Whew, I feel better now that I’ve cleared my conscious.
3+7 rxd
165 / 280 / — / 4+29
I felt a muscle pull in my back on my first back squat attempt and decided to stop. I was able to do the AMRAP though.
205-285-345
2+16 scaled to 20du’s
OHS: 205 (PR)
FS: 255 (tied PR)
BS: 275
AMRAP: 3+21
Got to work with Slade, who put up some serious FS/BS
205/275/385
5+62 single unders
Good to drop in today
Amend 4+62
Did this one at a GlobGym…
165/295/345
Pretty obvious goat with the OHS.
Forgot about the AMRAP.
225 / 300 / 325 (stopped early on this one)
4+2 rx
Today’s Free App of the Day…
Coupon app lovers using Android or iPhone ought appreciate a free one I found titled The Coupons App. Open it and there is a 50% coupon for Fred Meyer. $10 off coupon at Von Maur. A FREE combo meal coupon at Fazoli’s and an appetizer coupon at Skyline…