NEWS
Don’t forget, this week starts the 8 mile air bike for the New-trition Challemge!
WOD
2 Front Squat + Jerk
Build to heavy complex
Row
1k
WOD Guidance & Goal: For the front squat and jerk complex, gradually build to a heavy complex. Start with 50% of your 1 rep max jerk (most likely you’re limiting factor) and build by 5-10%. The 1k row, choose a finish time and maintain that 500m split until 300-350 meters remaining, then sprint!
Post Weight and Time to Comments.
ENDURANCE
3 x 1 mile repeat. Equal work:rest
BARBELL CLUB
7:30p
4:05.7
#95
1.5 mile bike
4/18/18 1k time trial – 4:08.4, so 3 second PR – makes up for not so stellar Jerk effort. Arms still sore from friday 🙂
Good PR. Same for me – rowing way better than jerks today!
100#, 4:14.4
5 second pr
135# failed 140# by an inch ?
4:35.1 not my best!
2 miles bike
135#, failed jerk on 145#
4:23.6
3 mi bike
165# & 3:39.2
195# / 3:24.4
225# (10#PR)/3:32.6 row
-Had more in the tank for the jerk (10# +/- more)
-:10 off my PR
75#, 5:13.1
4:20 ???????(.4)
#125
205# / 3:26.5
Timing was all jacked up on the FS+Jerk…couldn’t get my legs moving to get under weight. Row was well off PR of 3:17.5.
3 Mile Bike
175
3:43 i think
El Guapo
Front Squat to med-ball
205# / 3:45.4
175
3:22:2
240#
3:28.3
4 miles
wow, i need some of your donuts!
SO. AWESOME.
215# / 3:24
155# / 3:31
105#
4:21
2 miles bike
100#
4:28
145# — happy with that
4:09.7 — yuck
185# – 3:45 row – 8 miles bike
145# – stayed there to work on form, then dropped to 135# – didn’t have it today
3:38.01 row
105#/3:37.9- 6 second PR
Nice!
???
That’s a big PR for a 1K row!
170# / 3:33.9
Pretty much a push press – need to overcome fear of getting under the bar a the weight gets heavier
185# / 3:20.3
185#/3:32.7
155 / 3:49 row
215 # – no belt. / 3:30.
2 miles.
115, failed 120 jerk… Grrr
4:08
125# / 4:29.4
165#/3:57.8
Did Saturday’s WOD instead….
3 miles on bike
Endurance WOD
155#
3:34.7 – 1k row
115#/4:12
105# / 3:59.2 Rx
185#
3:56.5
90#, 4:02.4
225# / 3:12.1
135# /4:13
125# (need to work on form / timing)
3:59.3
Today’s workout made me super happy 🙂
(Also, this was a 5# pr on my jerk)
125#/ 4:19.3
6 mile bike
145#/ 3:45
8 mile bike
running endurance WOD
3 mile bike
245 complex (almost got the jerk at 255) – good times lifting with “the beard”
3:32.6 row with an extra dose of fran cough (4 sec off PR)
235# / 3:36
135#/3:47.5
Pr jerk
5sec Pr row
Double PR! That’s a good day right there.
95#
3:52.8
115#
4:19.7
105# / 4:04.2 (9 sec PR)
Nice work! That’s a HUGE row PR!
70# and 4:33.
205# from the office
110# / 4:20.3
3 miles on the bike
BCB.
3 Position hang clean 125-140#
5×5 BS at 80% 175#
75# / 4.14.7 (2 mi on bike)