Warm up:
250m row
200m run
3 rounds
12 walking lunges
12 plate OH press
12 plate crunches
WOD:
A. OHS 5-3-3-3-1-1-1-1
Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs
B. 800m run time trial
Powerlifting:
3 x 3 high bar back squat @90% 1 RM, rest 3 minutes
3 x 3 weighted pull ups (work up to max), rest 3 minutes
3 x 10 reverse hypers, rest 30 seconds
3 x 10 DB press, rest 30 seconds
Wow, that’s a packed class! Looking good, everyone!
Love this picture!!!!
A coaching affiliate!
The first half of today was kind of a bust for me.
OHSx5 @ 65#
OHSx3 @ 85#
OHSx3 @ 95# failed.
OHSx3 @ 95# failed; wrist injury just won’t let it happen. Switched to back squats.
BSx3 @ 95#.
BSx1 @ 115#
BSx1 @ 125#. Not a PR. Tried to focus on form and keeping my eyes up and looking ahead of me instead of down.
800m run: 4:44.36. That’s actually pretty good for me. I was chasing Lesha; never caught her.
I think I may be doing back squats myself.
Awesome picture!
OHSx5 @ 55#
OHSx3 @ 80#
OHSx1 @ 100# (PR)
800m run: 3:38
Great morning! Thanks Mandee! 🙂
OHSx5 @ 95#
OHSx3 @ 135#
OHSx1 @ 195# (PR)
800m run: 3:25
Beast mode on. Nice PR!
105 x 5
135 x 3
165 PR x 1
Been having some trouble with my calves so rowed 1k instead of running 800m: 4:40
Ok 165# !!!!!!! That’s freakin awesome
95-165-225
2:33
115 – 135 – 155
2:29
95-155-225
2:55