We’re hosting an impromptu social at the gym Friday at 6:15 pm! Come do the WOD at 5:30 pm, then hang out afterwards for a drink. Feel free to bring food if you’d like!
[youtube=http://www.youtube.com/watch?v=_nlGXXQyxJ8&rel=0]
Strength
Deadlift 5-3-2 up to 90%
WOD
Level 1
AMRAP in 7 minutes of:
- DB Thruster (30/20# per hand) x 3
- Ring Row x 3
- Thruster x 6
- Ring Row x 6
- Thruster x 9
- Ring Row x 9
- … add 3 reps each round.
Level 2
CrossFit Games Open Workout 12.5
AMRAP in 7 minutes of:
- Thruster (100/65#) x 3
- Chest-to-bar Pull-up x 3
- Thruster x 6
- Pull-up x 6
- Thruster x 9
- Pull-up x 9
- … add 3 reps each round.
DL: 215#
WOD: 9 + 12 thrusters + 5 c2b @ 70#
333
90
DL up to 185# (though i thought it was only 175#. guess i should “trick” myself more often…)
WOD: 81 reps (10 more than my 2012 open score. yahoo!)
DL up to 283#
WOD: 9+20 with 70# thrusters & strict C2B pullups
partner wod with Bryce first (rowing, slam balls, DUs…) 21:25
then deadlift up to 265# x2 before time ran out. ~88%
DL: up to 353
WOD: subbed 73#kb goblet squat for thruster bc shoulder issue (6 rounds)
DL- up to 175# PR
On Sat.
WOD- 96 (15 + 6)
@ 55#
DL: 231
Wod: lost count 🙁 I counted 109 but that seems waaay to high. I think somewhere in the 80-90s?… Definitely more than last time though
DL: up to 182
WOD: 68 (62# for 2 rds, then 57#)
3 reps less than last time, but regular PUs this time instead of blue band.
DL: Up to 245#
WOD: 12 + 8 @ 95#
DL: 221#
WOD: scaled to add two instead of add three
67#, blue band
Got to 10+7
DL 149#
12 +29
DL 275-315-335 (5-3-2)
12+7 (90#)
Made up this WOD on Saturday:
DL up to 155#
WOD: 77 reps (55#)
DL: 163 lbs double
WOD: 12 + 8 ring rows (@ 55 lbs)
DL: 205
WOD: 12 +8 pullups (30# DB)
97 rx
90 rx
DL: 215#
WOD: 12 + 10 rr
@ 65#