Sunday, February 10, 2019

Feb 11 - 15

Monday
WOD: 'Badger'
30 squat cleans with 95 pounds 30 pull ups 800 meter run

Tuesday
Back Squat
5@75, 3@85, 1@95%
Accessory: RDL 3-5x10

WOD:
7 min AMRAP
3-6-9... KBS@50/35 Burpees 2 min rest 7 min AMRAP 3-6-9... wallballs T2B

Wednesday
WOD: Teams of 2, 1 person working at a time
150 cal row 120 Deadlift @115/75 60 over-bar burpee 100 cal row 90 hang clean 45 over-bar burpees 50 cal row 60 push jerk 30 over-bar burpees

Thursday
Push Press
5@75%, 3@85%, 1@95%
accessory: Floor Press 3-5x10

WOD: EMOM x15
6 thrusters @75/55 6 pullups

Friday
5 Rounds (20 min total): 30 sec on/off min 1: Pistol Squats min 2: strict T2B/K2E min 3: HSPU (slow kipping) min 4: bar-kipping

WOD: 4RFT
20/15 Cal row 100 Double Unders 20/15 Cal Bike 50 Front Squat @45/35
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5 comments:

  1. RobFebruary 11, 2019 at 5:43 AM

    Monday 5:15 super freaks scores:
    Rob- 7:01 RX
    Aaron- 7:21 RX
    Abby- 7:21 RX
    Burge- 10:37 RX
    Senner- 10:42 RX

    ReplyDelete
    Replies
    1. FitnFly!February 12, 2019 at 8:13 AM

      It was supposed to be 3 rounds, nonetheless:
      6:01 for 1 round, 23:55 for 3 rounds

      Delete
  2. RobFebruary 12, 2019 at 7:26 AM

    Tuesday 5:15 scores:
    Rob: RX set 1 6 rds + 14 reps
    set 2 5 rds + 18 reps
    Everyone else didn't write their scores down.

    ReplyDelete
  3. RobFebruary 13, 2019 at 11:29 AM

    Wednesday scores:
    0515 class
    -Abby/Aaron 37:42 RX
    -Austin/Cassie 42:00 RX
    -Rob(solo) 45:32 RX (yes I did all the reps no splitting)
    -Charles/Stenner 51:36 scaled
    0900 class
    -Vikki/Lauren 47:33
    -Laramie/Jena 48:20
    -Cindy/Leydis 51:08 RX

    ReplyDelete
  4. RobFebruary 15, 2019 at 6:16 AM

    Friday 0515 scores:
    Rob-27:10 RX. I would also like to say DU suck especially when it's 100 reps every round.

    ReplyDelete

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