Meatball

Thursday May 24 2018


Well that was something yesterday. Some workouts definitely make you question if you can do it or not, then you lift that last rep or cross that finish line, fall to the ground and realize that yup I can do it. Never quit on yourself because if you do you’ll never realize all that you’re capable of. Nice job everyone!
Happy Thursday!
1.) 3 Back Squat every 2 minutes for 10 minutes @ approx 80% 
2.) Meatball ☠️
21-15-9
Dumbbell Box Step Ups 24/20" 50/35lb
Kettle Bell Swing (American) 2/1.5 pood
*3.) 5 x 30 cal Row, rest 90 seconds between each set
*4.) 1 Snatch EMOM for 20 minutes @ approx 70%
*5.) 5 rounds with a partner
10 Tire Flips
40m Each Sled Push 3x45/2x45lb
*6.) for time:
50 Toes to Bar
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7:45. Slow & steady 😎
185 bs? Almost died of leg failure doing tire flips&sled pushes w/Sylvia ☠️
Some swings a little Russian. Bs at 135. Rowing done.
5:51, 215 BS
Sled/tire flip, snatch EC
5:49. kB @ 35/40#. Db @ 20/25#
Adjusted weight mid wod - scaled too far. BS @ 140#. And 2 mile 🏃‍♀️
6:17 #30 DB 20" Box
245# BS 105 Snatch 20 EMOM
Russian swings. BS 315,325, 3@345
6:26 30# DB. 35# KB shortest box
BS 150#
275# BS, 7:32 45# DB, *3) 13:41
Shoulder rehab & mobility
5 x 30 Cal row
Rest day (3&1)
All the aches and pains 😑
5:05 w/ 10# WB GHDs in place of step ups
50 T2B in 2:24; yesterday’s DL ex credit instead of squats
BS@365
Very cautious on the step ups, but went ok. BS at 175# (<80% but felt pretty good!)
5:38; 195# BS
4:41 25# DB 16” box, 35# KB
155# BS
8:25? 🐢 BS @ 235#
Tire flip/sled push with Vogel. Also did strict pull-ups and strict ring dip work.
5:45, 20# DB, 35# KB
160 BS
6:17 with 1.5 pood (that’s my biggest one)
BS at 265 (73%)
7:26 25lb db, 26lb kb. 175lb bs
6:45 35# KB, 25# DB
265# BS
340lb back squats. Last 2 sets combined for a set of 6
6:23; 125# BS
Some swings a little bit Russian, first time doing 1.5 pood. BS 150# 5 x 30 row w/ Zeamer.
165# back squat; snatches @ 105# (10 minutes); sled push and tire flips with my Honey 🍯 Bear 🐻
7:42 **went slow to work on kettlebell form to not blow up back
BS 200#, snatches 95#, 50 T2B, BMU/hips to ring practice...cal row and barbell tonight
190# BS, 105# Snatch EMOM, Row, and tire flip/sled push with Jimbo.
Stood up all the way on one leg rather than having the other leg assist half way up. Wanted to go UB on this WOD, but needed to break on the swings because the kettlebell was slipping out of my hands from the sweat :( Next time I will wear wrist wraps and/or gloves to go UB. EMOM10: 5 snatches @ 175#, 5 @ 180# no fails. *5.) with Laura :)
6:35 #35 kb #25 db
Bs #150, 10 min airdyne
345 squat
Rest of the workout was FUBAR
8:47, 40# DB and Hip Extension sub for KBS
225# BS, completed #3
5:47 (30#, 1 pd)
175-185# bs
bs165# 2 rounds then 175# 3 rounds
5:00, 185# BS
Tire flip/sled Push with Alyssa. Snatch EMOM 125#. 30 cals x 3 on rower (had to stop early)
**That went SO much better than I thought! Next time a little higher box. #20 DBs/#45 KBS (Rus.).BS: #115 (no box). ALL the knee & shldr Rehab.
7:20 185# BS
EC #6. Today was just a struggle bus across the board. oof
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5:36, 15#Db, medium KB
BS 115-135#