Well since I took yesterday off I did my gyms wod for today. Skill: 1 mile run 6:30 just wanted to keep a decent pace not trying to Pr but felt real good.
Happy 4th of July. Getting some ink work done on the back so thought I'd get in some work before tomorrow at 1pm. I may have a few days off ahead of me.
Hero Wod RJ (modified a bit) 5RFT 800m run (25 squats at halfway mark) 5 rope climbs 15' 25 push ups
Partner WOD with wife For time: one started on cleans other started on the other exercise switched once we were done with the set. Couldn't move on till we both finished the exercise. Hope that's clear...was a fun WOD. Happy Fourth!!! 5 squat cleans 155/225 15 triple unders 5 Squat cleans 15 burpee box jumps 5 squat cleans 15 kb swings 55/70 5 squat cleans 15 axle bar S2OH 90/120 5 squat cleans 15 HSPU
Wanted to get something in today since I'll be traveling tomorrow. Wanted to do something heavy since strength is the weakest of my three headed monster.
AMRAP: 9 min 9-6-3 DL @ 275# DB strict press @ 30# (heaviest I had)
2 Rds + 1
Held on to DL during first round then 5/4 & 3/3 second round.
Couldn't quite stay away.. Did a few negative muscle ups... Working towards a strict muscle up. Very weak through the transition. Need to work this hard, been cross fitting a year and a half and still don't have a strict muscle up. Anyone else have this same problem?
Sorry! I couldn't take yesterday off, too! :) So, I biked to the gym (about 5 miles) Did some OH Squats (practicing w/o a rack) Then 21-15-9 Burpee Box Jumps (24 in) KB Swings (55) GHDSU
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Two rest days in a row for Open athletes...? Ill be itching to WOD!
ReplyDeleteHappy 4th everyone !!!
ReplyDeleteHappy 4th!!!! THanks for the programming!!!
ReplyDeleteBack at y'all
ReplyDeleteAnother rest day??? It just doesn't feel right!
ReplyDeleteWow, for real?
ReplyDeleteLooking forward to see what we gtting after these 2 days :)
ReplyDeleteEnjoy the holiday Usa
I agree with Mark.
ReplyDeleteBut in the mean time. Happy Birthday America!!!!
Well since I took yesterday off I did my gyms wod for today.
ReplyDeleteSkill: 1 mile run 6:30 just wanted to keep a decent pace not trying to Pr but felt real good.
Wod 4rd
7 burpees
17 wall balls
76 double unders
Time 7:17
Happy 4th!
ReplyDelete5rft
400 m run
25 air squats
400 m run
3 unbroken mu's(4rd-4 mu, 5rd-5mu's)
25 pushups
35:11
Happy 4th of July. Getting some ink work done on the back so thought I'd get in some work before tomorrow at 1pm. I may have a few days off ahead of me.
ReplyDeleteHero Wod RJ (modified a bit)
5RFT
800m run (25 squats at halfway mark)
5 rope climbs 15'
25 push ups
41:41
This comment has been removed by the author.
ReplyDeletePartner WOD with wife
ReplyDeleteFor time: one started on cleans other started on the other exercise switched once we were done with the set. Couldn't move on till we both finished the exercise. Hope that's clear...was a fun WOD. Happy Fourth!!!
5 squat cleans 155/225
15 triple unders
5 Squat cleans
15 burpee box jumps
5 squat cleans
15 kb swings 55/70
5 squat cleans
15 axle bar S2OH 90/120
5 squat cleans
15 HSPU
20:31
Wow impressive wife you've got there
DeleteYeah I know...I slowed her down lol
DeleteWanted to get something in today since I'll be traveling tomorrow. Wanted to do something heavy since strength is the weakest of my three headed monster.
ReplyDeleteAMRAP: 9 min
9-6-3
DL @ 275#
DB strict press @ 30# (heaviest I had)
2 Rds + 1
Held on to DL during first round then 5/4 & 3/3 second round.
Couldn't quite stay away.. Did a few negative muscle ups... Working towards a strict muscle up. Very weak through the transition. Need to work this hard, been cross fitting a year and a half and still don't have a strict muscle up. Anyone else have this same problem?
ReplyDeleteHappy 4th of July from Asia!
ReplyDeleteMark, I also have that problem. Still cant get the shoot through coming from below, always lose it. One day....
Sorry! I couldn't take yesterday off, too! :)
ReplyDeleteSo, I biked to the gym (about 5 miles)
Did some OH Squats (practicing w/o a rack)
Then
21-15-9
Burpee Box Jumps (24 in)
KB Swings (55)
GHDSU
Then biked back home.
Glad I did it :) Made for a great 4th of July!
Jumped into my box's wod
ReplyDelete"The Seven"
20:45, not rx, scaled weight down to 95# thrusters, 225# dl, 1.5 pood kb swing. All other movements were as RX.