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Sunday, April 10th

9
Apr

Sunday, April 10th

16.4

Skill Work

Max reps in 5 minutes
L-Pull Up

Conditioning

5 Rounds for Time:
12 Toes to Bar
10 Front Rack Lunge, 135/95

Post total L-Pullups and time to Comments.

Oly Class

Push Press + Push Jerk + Jerk
7 x (1+1+1), increasing

Overhead Squat
8 – 8 – 8 – 8

0 Response

  1. dtm

    Oly:

    Complex: 115-125-135-145-155-155-155
    OHS: 115-135-145-165

    EWOD:
    20 Air Squats
    5 Hill Sprints
    40 Air Squats
    4 Hill Sprints
    60 Air Squats
    3 Hill Sprints
    80 Air Squats
    2 Hill Sprints
    100 Air Squats
    1 Hill Sprint

    DTM: 28:46
    Cullen: 34:27
    Elisabeth: 34:14* (Scaled)
    Steph Not Miller: 34:37
    JMiz: 36:36
    Lisa: 40:53

  2. cloudon

    Oly – 165 straight across on pp/pj/sj
    Did last 2 as single split jerks at 185/205
    OHS – 115-125-135

  3. J Cash

    Deficit deadlifts
    275(5)-295(5)-305(3)-315(5)-325(5)-335(3)

    4 rounds
    5 strict pull ups with a chain
    15 push ups

    10-9-8-7-6-5-4-3-2-1
    Muscle cleans at 135
    *5 burpees after each round
    9:06

  4. ERIC S.

    Back squats 3 rep
    225, 245, 275, 295,315, 325, 335

    Metcon
    10-9-8-7-6-5-4-3-2-1
    *5 burpees after each round
    @135
    7:47

  5. Melissa TruHero

    Muscle up tests with Matty

    Lunge and T2B WOD 9:32 rx’d
    No grip or core strength today but good one after yesterday’s throwdown

  6. Elisabeth

    Oly
    7 x (PP+PJ+SJ)
    53-63-68-78-83-83-83

    5x (8 OHS)
    63-63-63-78-73

    Then: Endurance WOD scaled
    20 AS
    4 HS
    40 AS
    3 HS
    60 AS
    2 HS
    80 AS
    1 HS
    Ran all hills up and walked them down.
    34:14

    Thanks Dan – great WOD! And thanks Lisa for running with me on the last hill, you are the best cheer leader!