Workout of the Day
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A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Skin the Cats x 4-6 reps
(make these slow and controlled)
V-Up
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x 10-12 reps
B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
C.
Five rounds for time of:
5 Deadlifts (315/205 lbs)
10 Burpees Box Jump-Overs (24/20″)
Rest exactly 5 minutes, and then…
D.
“Karen”
150 Wall Ball Shots (20/14 lb)
A. Done (wall runs and HSPU)
B. 90 kg
C. 7:58, broke last 2 sets of DL
D. 10:30 Karen, that was hard
going home to mow my 2 acre lawn in 95 degree weather , fun fun
is there a workout planned for tomorrow? had to miss yesteray’s and was debating on doing today, was traveling all day.
Nice job Brett and Greg!
Thanks Terry. Less than 3 weeks to go!
Yikes! less than 3 weeks!
A. Done
B. 191.5# all rounds
C. 4:22 @265#
D. 7.55
Note: reduced C weight for age and so I could go unbroken and be fast over the boxes. Definitely wore me out for wall balls to go that fast on C. Overall I felt good.
7:55 is not too shabby after B. and C.
Thanks!
Done on Thursday.
A. Did 10 HSPU for walks.
B. 195 all the way through.
C. 7:34 at Rx weight and height.
D. 2 mile run. Just did 12min AMRAP of 30 x WB and 7 x C2B pull-ups. I always get bad DOMS after any high rep squat movement. Can’t afford any down days.
Megan Becker (50/5’5″/135)
A. Done
B. 132, 125, 125, 132, 132
C. 7:15 (185#)
D. 9:01 (that’s my best Karen time, ever! I know it’s still not a great time, but for me, that was really good.)
Unfortunately, I couldn’t do this as written. I did A, B,&D in the morning and then had to do C in the evening. D probably would have been slower following C.
A. Done
B. 215 220 225 225 225
C. 7:48
D. 6:39
A: done
B: 255#
C:
6:19 – 25 dl should not have been this tough. Might need more dl work.
7:14 – no where near Brandon’s time. Wow. Smoking job dude! This one hurt after the first one.
Today broke the spirits a bit. Regrouping tomorrow on rest day.
I’m back!
A. Done. Subbed 15 HSPU for HS walks
B. 225. Missed a few
C. 6:11
D. 6:18
Geez…I would say you’re back with those times!!!
I still cant feel my legs. That one hobbled me!
yeah I can’t wait until tomorrow…Karen and Cindy are always two bitches that give me DOMS!!