On Repeat
Teamwork makes the dreamwork
Warm-up
30 Plank-ups
20 Bandy side steps in each direction
20 Bandy pull-aparts
Midline
80 Hollow Rocks
Strength
EMOM10
Front [email protected]%
Odd- 3 reps
Even-Rest
-Focusing on the speed of the lift
WOD (25 minutes)
3 Rounds
1 Mile [email protected]%
Rest 5 minutes
Ca$hout
STRETCH
FS @215, Gymnastics Floater & 50,40,30,20,10 rounds of AD,BU,Row
Did regular class.
Front squat 165×2 pr for 2!
12:02 with 2plate deficit HSPU
FS @305
miles – 5:42, 5:53, 5:55
Did conditioning floater at work in am on rower and treadmill….transitions we’re slow due to idiot gym goers 🙂
16:00
FS: 165
WOD: 7:44, 7:47, 7:57
Finished judges course.
squats: up to 225×3
then did two EMOMs, EMOM 16: 250 row on the even 8 diamond PU on the odd, EMOM 16: 15 cal bike on the even, 15 GHD on the odd
did some runs on the treadmill.. 2x 6:28 mile at 1.5 incline + 20 weighted pistols, rest 5 min between the two rounds
225×1 255×2 265×1 275×1
6:34, 6:40, 6:42
Front Squat: 245#
WOD- 6:50, 6:49, 6:37
front squat: 270#
wod: 7:40, 7:46, 7:42
http://beastmotivation.com/ct-fletcher-introduces-da-hulk/
break bread up in this bitch today folks….
front squat: 235
mile repeats: 6:56, 6:51, 6:40
Gettin back into it light..
FS: 185
Regular class WOD: 15:20Rx