WOD
“Squares”
21-15-9
Burpees
Overhead Squats (95/65)
Chest to Bar Pull Ups
Post Time to Comments.
ENDURANCE
Run or Row
2 sets: 4 x (200m moderate, then 600m easy)
rest 5 minutes between sets. No rest between 200m and 600m
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Morgan, Bruce and Libbi
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13:55 step overs, 55#, KPU (singles)
16:53: 35#, BBPUs then BBPBPUs
13:06 Rx CTBs need work. a lot of work.
15:08, step overs, 45# (21/ no way low enough) 35# for 15, 9 reps, bband KPUs
11:28. Burpees/95# BS/GHDs
14:55 55# and ctb rep scheme 9,6,3
14:34 RX,
13:36 bike/? squat/GHD
16:50 #55, burpees stepovers on rounds 21 and 15, jumps round 9. Pullups 15/15/9
This whole week has been a “just move” week….
12:01 Rx. OHSs unbroken. Pull ups very broken.
12:04 – 1 legged burpee + 1 legged jump over, OH lunges and CTB – had to no rep myself one in the round of 9, you got me Willis.
9:12 Rx
you have been on a tear
Thanks Zev!
12:31 Rx
7:44 rx
1 set of Endurance WOD (4 x 200/600)
No WOD today. Warmed up…wide snatch grip on OHS felt funky. Decided to pass and do endurance only.
Endurance WOD –
2 sets: 4 x (200m moderate, then 600m easy)
rest 5 minutes between sets. No rest between 200m and 600m
Round 1 – 18:54
Round 2 – 18:30
13:42 75# red&purple bands – love the new squat stretch!
14:40 65# and strict CTB / PU
13:13 rx CTBs were hard today
8:50Rx
Out thought myself on this one. Broke the OHS 11,10/ 10,5/ 9.
Next time straight sets on OHS.
15:14 30# /kpu blue band sets of two. Thx Michelle!
14:25, burpees/jumps over bar, 65#, CTB w/red band
12:58 65#, 9-6-3 Strict PullUps
16:25 35#, green band
9:30 I think. 75# Step overs.
17 or 18 minutes – 21-15 no 9 Jumped over bar, #35 OHS, and BB kipping pull ups.
11:12 (55#, 9-6-3 kpu)
Nice to be working pullups back in a little bit