Fly

Tuesday May 1 2018


It only gets better if you show up and put the work in.
Have a great Tuesday!
1.) Every 2 minutes for 10 minutes
10 Strict Press @ approx 60%
10 Parallel Ring Rows 
2.) Fly
Row 500m
3 Rounds
20 Alternating Dumbbell Snatch 50/35lb
10 Left Arm Overhead Lunge 50/35lb
10 Right Arm Overhead Lunge 50/35lb
Row 500m
*3.) for time:
100m Overhead Walk 155/105lb
25 Power Clean & Jerk 155/105lb
100m Overhead Walk 155/105lb
Note: use the door to door for the 100m walk
*4.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
*5.) 5 rounds for time:
20m Sled Push 4x45/3x45
5 Box Jumps 36/30”
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
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13:44? 55 sp
*3) ~14 min *5) ✅
25# (should have done rx), 40# strict press with ring rows....feeling the ill effects of yesterday
15:17, 35#
100m/25c&j/100m extra credit before class
75# strict press, sled push/BJ EC
10:55 25# DB
1mi run with Grace
11:18 #15DB
65# SP
?? time, long tho. Too soon for OH still 😕
Ex. Credit #6 w/ 20# DBs
9:08 RX 95 SP
1) E2Mfor10min- 10 strict press @60 ; 10 Parallel ring rows-. 2)Row 500m, 3Rds of 20 Alt DB snatch 50, 10L arm OH lunge, 10R OH lunge, Row 500m 3) 3Rds of 10 DL 275#, 10BFB; 4) 50 strict pull-ups; 5) 30WB , 40SDHP, 50 DU, 6) 20min AMRAP run 100m, 3MU, 5 pistols, 7 sledge; E2M 5rds- 3 snatch balance+1 snatch
SP 65. OH step ups instead of lunges
20#DB (step ups instead of lunge). 60# SP
Rest Day.
2+ mile jog
2mi warmup. 55lb press. 13:05 25lb dumbell
12:25 at 35 #
SP at 126#...first 35 unbroken
12:15, 25#
SP 45#
200 burpees in a hotel fitness center.
Just couldn’t stomach doing 300🤮
Rest day due to long day at work. Did it after Wednesday’s WOD: 11:30 rx
55# SP
SP 65#, yesterday’s DL/BFB, 50 strict pull ups, snatch complex, some partner WODs
65# SP
11:56 35#
75# sp
10:21 — 85-80# SP
35# Snatch, 25# lunge. 1st time I’ve been able to lunge since last surgery! Back Ext, Row, rev Hyper EC. + TTB attempts. Toms Gymnastics class - loved it. SO HELPFUL!!
10:24 95# sp
Open gym 400m run 4 rounds of 9 hspu 6 burpee over bar 3 full snatch at 155# run 400
10 and change
115 x 3 ⬇️ To 95 x 2
SP @ 95
Studying for Calculus Exam 4. Complete on 5/2/18 - 9:05
11:43 #30 DB, SP #55
Monday's B.S. #115
11:08 (25#)
65# sp
9:54, 65# SP
Every 2 min for 16 mintues, 1 clean + 2 front squats + 1 jerk 145#
Nothing OH! #20 alt DB PCln/stepback lunges 5×{5 DL& == RingRows, DL@#185, Knee therapy!! post: 3×{40m #30 sled push/15 RevHyp/15 GH-HE
8 mi run
4 rnds: 15 pushups, 15 dumbbell thrusters, 15 situps. All done in Cleveland
10:03 @ 35#
95# SP
12:30, 10#DB cleans, 5#OH left arm
25# SP
Strict press 90-85#