Warm-Up.
Coach Nuno’s Running Warm-Up
Then…
In teams of two, alternating complete rounds, perform 6 rounds each for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.
A. Clean and jerk from two days ago. I did a split jerk and push jerk for each weight up to 175. I had more in the tank but had to stop for time.
B. Grace rx: 6:22 20 second pr!
C. Six rounds not for time
20 Russian twists with 30 lb Kb
12 tempo pushups
2019 Rogue Invitational workouts
“The Mule”
21-15-9
Deadlift #315
Burpee pull ups
11:33
“Chipper”
100 calorie Row
80 wall balls
60 GHD
40 box jump over
96’ overhead walking dumbbell walking lunges #50s
19:56
Was definitely a GHD workout for me.
Crushed it JT! I was hoping to go see it today, but it didn’t come together.
May 14 WOD A. E90s for 18 min Posted Single Leg DL x 10 @ 3011 – 35# DB’s Posted Single Leg DL x 10 @ 3011 – 35# DB’s BB Hip Thrusts x 7 @ 20X1 – 225#, 245, 245 RSA x 20 – no weights B. BMU Progression – 15 min ***these didnt go as well as last week…shoulders tired and couldnt get the legs and hips into it C. AMRAP 12 min – 7 Rounds + 6 reps 3 Strict Pull Ups – all UB 6 DB Hang Power Cleans @ 35# DB’s – 5/1 12 Alt… Read more »
Good choice to sub strict pull-ups in there today. Strong work for the day!
2.47
2.46
2.48
2.43
2.42
2.46
Made up yesterday’s.
A.
Did jerks only – 100kg, 105,110,115,118, 120,123,125,128,130, failed on 133kg so stopped there.
B.
RX – 4:56
I wanted Sub 5 and made it. 8 reps after 1 min, 14 in 2, 19 in 3, 24 in 4.
Lower back, legs and lungs on this one!
Crushed it Shaun! So strong!