05072013

A. Clean - 1RM for Day

Got up to 235 but missed 245 3 times. Just didn't have it today. Caught it super low on the chest every time. 

B. # Pull-up 3x5 

26x5, 35x5, 45x5. Shoulder felt shitty every time at the bottom. 

C. Front Rack Lunges - 1RM

Worked up to 225 and got it on both legs. Missed 235

^ have to complete on both legs 

D. EMOM work x 20

Odd: Individual

Even: Individual 

12 mins 

Even - 30' handstand walk

Odd - 15 sec L sit hold

8 mins 

Even - 12 t2r

Odd - 5-6 strict HSPU

***longer duration be smart with rep scheme based on movements. Will draw out each individually. 

E. GHD Sit-ups 3x20

05062013

Active Recovery Day - all at Z1

A. Stretch out ankles, calves and hips. Hit a 1 mile run. 

Mobilize the hamstrings, hips and ankles

Rest a bit

B. Row 5k 

Rowed outside again. Felt phenomenal to be outside!!!

05052013

1st Session : 8am

A. Teams of 4 - :30 On / :30 Off

(Stations)

A. DB Squat Clean (40/30)

B. KB OH Lunges (53/35) - KB in 1 Arm

C. AD - Cal

D. HS Hold (wall)

***if person comes off wall, all stations on team must halt. Only can be working while whomever is on D is up in HS Hold.

Felt really good here. Stayed consistent throughout the workout. Was a fun one.  

REST 6 min

Partner up Guy / Girl

B. AMRAP 4

Rope Climbs

Kellie and I got 13 

Rest 4 min

Partner up Same Gender 

C. AMRAP 5 

30' Wheel Barrel 

60' Buddy Carry

Partnered with B and we dominated. Felt really good in this one. Wasn't nearly as rough on the shoulders as I thought it was going to be. 

Rest

2nd Session : Noon @ TUFF

A. Technique / Strength on strong man movements. 

Worked Yoke up to 500# and felt really good there. Def be sure to pull the yoke in instead of push. Worked better for me that way. Worked up to a 650# tire ad felt strong there as well.

B. Team WOD implementing movements 

2 rnds

50 pull-ups

14 tire flips - 550# tire

50 wall ball passes over the rig.