WOD:
A. Overhead Training:
0:00 minute mark: Build up to a 1RM strict press
4:00 minute mark: Build up to a 1RM Push Press
8:00 minute mark: Build up to a 1RM Jerk (stop at 12:00 minute mark)
B. Masters and Teen CF Games WOD:
“The Sandwich” For Time:
80 calorie row
40 shoulder to overhead 155/105 (50-54 135/95, 55+ 115/75)
80 deadlift 155/105 (50-54 135/95, 55+ 115/75)
C. Overhead Development:
5 snatch grip back rack strict press
5 snatch grip back rack strict press at 1/4 squat
5 snatch grip back rack strict press at 1/2 squat
1 minute bottom of OHS with light weight/barbell
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Al Capone himself. One of a kind and can do it all. Great work Stud!
Looking good Pony!! 🙂
Stud Capone!
A1) 165
A2) 195
A3) 195
B) 16:07 Rx
C) Complete
Nice jerk Pony! Keep up the strong work.
A. 160
B. 230
C. 260
D. 13:25 rx
A. 70
B. 85
C. 100
D. 17:54 scaled weight to 85#
A. 215-235-265
B. 15:38 rx’d row end 4:02
A. 150 (5 under PR)
205 (10 under PR)
225 (15 under PR)
B. 17:07 RX
A. 125
B. 165
C. 180
D. 13:23 RX
Caught a lucky break when my hubby got confused and laid down after 40 deadlifts for a bit before realizing he was supposed to do 80…edged him out by 2 seconds 🙂
Way to go Mandee!!
Strength portion
KB – 16kg
24kg
24kg
Workout Scaled
Run 800
16KG PP
Back Squat @ 105
Time 15:01
Open Gym:
A: strength-bench/split jerk, sled pushes, cluster-deficit PC pause to frt sqt
B: today’s wod, 13:15, RX (155# DLs have never seemed so difficult)
-studly photo of the ole Pony!
A. 150 (pr)
B. 195 (pr)
C. 185
D. 15:01 rx
Geeze!!! Those are IMPRESSIVE #s Jamie!!
Look out guys Jamie’s on fire! and I do mean look out GUYS! Impressive, Impressive!
A. 145
B. 195
C. 225
D. 195 reps @ cutoff, 5 deadlifts shy. That stinks!
A. 165 (10# PR)
B. 210 (5# PR)
C. 255 (5# PR)
D. 16:09 Rx
155 , 195, 215
16:48rx
185/235/265
13:59 rx
220. PR
280 pr
305
10:56 rx
165
205
215
18:50