STRENGTH
Weighted Pull-up (any grip), 3-5 reps x 5 sets
WOD
Level 1
3 Rounds for Time of:
- Russian Kettlebell Swing (35/10) x 20
- Abmat Sit-up x 20
- Jump Rope Single x 100
Level 2
3 Rounds for Time of:
- Kettlebell Swing (53/35) x 25
- Abmat Sit-up x 25
- Double Under x 50
ANNOUNCEMENTS
We will have a post going up this week with all the upcoming gym happenings, so check back!
PU: 5 x 4 reps @ 10# (underhand)
WOD: 6:46 (456# Russians)
That would be 45#, haha
PU: strict on Rings and assisted with Eva.
WOD: 6:27 rx
1-2 per set strict no weight.
WOD: 8:48rx
PU: 5*5 @ 35#
WOD: 8:16 rx
PU: 5 sets of 3 (unweighted, 20#, 25#, 25#, 20#)
WOD: 9:03 Lvl 1 (20 KBs @ 45#, 20 SUs, 100 Single Unders)
PU 20# weights
WOD 10:29
This was the worst I’ve whipped myself with the jump rope in years. Serious bruises and whip marks. 🙁 SO FRUSTRATING. I had to throw the slam ball a bit to feel better.
bench 3×5 at 198#
53# pus
7:05
high hang snatch 95#
Pullups: 25lbs plate on chain. 5 x 3
WOD: 9:55
Bad day to forget my own rope…
PU: sets of 3; up to +20#
wod: 6:44 rx (rested 15-20 seconds after both rounds 1 and 2)
PU: 3 X 5
WOD: 8:10 rx; DU and I have progressed from bitter enemies to cordial acquaintances.
strict c2b 5×5
7:10
up to 20#
6:38rx
PUs to x 3 @ 25#
WOD 9:25 rx
PU – bw, 10#, 10#, bw (5 rep sets)
WOD – 11:35 (25 24″ box jumps, 25 situps, 50 du)
Welcome back.
7:09
6:44 rx
Strict C2B PU
6:20
strength: did deep box dips
WOD: time? did 25# KBS, 50DUs, didn’t complete last round of abmat situps. injuried obliques 🙁