MEMORIAL DAY WEEKEND SCHEDULE
Friday May 27th – Regular Class Schedule, No Open Gym
Saturday May 28th – 7a, 8a and 9a. No Yoga.
Sunday May 29th – No Rise-N-Grind. No Open Gym.
Monday May 30th – 7a and 9a Classes ONLY
WOD
21-15-9 Front Squats (135/95)
9-7-5 Bar Muscle Ups
Then
5 Minutes to Establish a 5 Rep Heavy Front Squat
Post Time and Weight to Comments.
ENDURANCE
1600 meter run at easy pace
1600 meter run at moderate pace
1600 meter run at fast pace
*no rest between sets
6:03 75#, blue band, 5 x 105#
6:35 65# (unbroken), r/b band C2B PUs / 85#. Thanks Lisa
10:52 Rx — unbroken on the squats, slow on the muscle ups. i failed twice in the first round. that didn’t help.
5×185#
5:40 Rx – unbroken squats
225# x 5 – took it from the floor today to work on my squat clean
Great job!!
6:50 Rx / 225#
flying today
7:42 (strict C2B with the hook instead of BMUs) unbroken on front squats / 225# for 5.
7:18 (Box BMU’s) 185# x5
16:29rx. Fs unbroken. Haven’t done bmu in a while, struggled a lot today. 125×5
13:15 1st set of MU – 2 + 7 Attempts. 2nd set of MU – 2 + 5 Attempts). Last set 5 Attempts.. #225
6:30 ctb
145 x 5
10:31 75#, BMU from 24″box.
5×105# , 2×110#
Subbing this for hatch week 7 day 1 FS.
Stopped halfway through this one when my knee felt tweaky 5 reps into the set of 15 front squats. No idea what happened because form and weight felt great. Box jump BMU rounds 9 and 7 completed and FS @ 95# . Did not attempt five rep max.
12:40 rx – happy to get all of them – had quite a few fails (8), but they really started to come along, glad I stuck with it.
245# on FS
14:something. 135#, MUs got all but the last 2 and ran out of gas trying. 4 straight in the first round then lots of failed attempts (20ish) with single MUs in between. needs work.
5 x 205# front squat
8:10 95# 9 strict-ish pu’s and the rest ring rows. 125 x5
5:04 rx. What a gasser.
5/4, 4/3, 5 on bmups.
8:10 (#85, strict pu’s w/blue band) & #105 x 4 (crash & burned on the 5th).
12:32rx
165# (failed 185#)
11:33 #95 and c2b (about 15 of the 21 touched just a hair below my collarbone- rest were high enough but didn’t touch) sets of 2 on the c2b
Quads Conked out #100 on set of 5
7:05 95# with 5/3/1 BM – hindsight I probably should have done full rep scheme. Next time.
FS – 175# x 5
9:30 – 85#FS (unbroken) and jumping box BMU (3-3-3)
115# x 5
10:30 75# red band strict pull ups, FS 95#x5
FS – 15/6, 10/5, 9
PU – first two of each set felt great! Then either doubles or singles after that.
Jogged 2 miles 8:04/8:02. Rested in between to see how my soleus felt. Then easy/moderate 2k row 8:50.
7:55 95#, KPU 145# 5 reps, 155# 2 reps
8:41 – 65#, green and blue band CTB
5 x 85#
75# front squat, jump box BMU (9-7-5)
17:58 Rx (unbroken FS, very slow BMU)
145# x 4
7:37 125# box @ 30″
8:53 Rx