TahDah

Wednesday May 30 2018


Posture is King and position is Queen. Without great posture any position will always be flawed and without flawless position posture will be wasted. Keep the King and Queen happy.
Have a Royal Wednesday!
1.) TahDah ☠️
3 rounds 
12 Front Squat 155/105lb
21 GHD Sit-ups
12  Toes to Bar
2.) 4 Push Jerk every 90 seconds for 5 rounds @ approx 70%
*3.) 30-20-10 ☠️
Bench Press 155/105lb
Power Clean 95/65lb
*4.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*5.) 10 minute EMOM
odd: 5 Bar Muscle Ups
even: 50 Double Unders
*6.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension
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First round rx weight, last two 85#. Toes to j cup (hands). Push jerk 85#, 50 ring rows/Tricep dips
12:45, 115#, t2j-cup
Push jerk 115 x3, 135 x2
6:58 GHDs to //
135 PJ
8:34. 85#, GHD to =, t2b-ish
PJ @ 87.5#
45# plate abmat SUs, TTB not quite to bar. Rx wt. push jerks 1@185, 4@ 205
8:58. 225 PJ round 5
11:09 85# FS ghd to parallel
85# PJ
Sub T2R for T2B cause hands | PJ 165#
8:27 95# parallel GHD and T2B
135# PUSH JERK
13:17 @ 125#
30/70 SU:GHD. 125# push press. All the sweat.
5:58; 175PJ
6Rds of 100m run 10 partner alt box jump 10 partner dl (155+10per round) 30-20-10 Bench press 155 Power Clean 95
6:48 - fun stuff
Some ec work, which included.... wait for it..... DOUBLE UNDERS!! (First time since February). Win
rx weight and t2b, ghd to //. PJ 95#.
10:24 135PJ
bench/pc done
10:30 @ 75#
PJ @ 75#
PJ: 180 ec SN: 155
11:34. Apparently slower than Sal but still better looking and darn speedy for someone of my advanced years.
135# on the PJ's. I still have some Murph hangover.
85#, T2Eyes 75-80# Push press, 4x5
Rx weight, regular sit ups Push Jerks @155
8:40, 85lb fs. 2 rounds kip swing practice and 1 round t2b. Abd mat su with 15lb plate. Should have went heavier. Fs unbroken
105lb push jerk
9:54. 155#. Ghd to parallel round one. Then 20# abmst sup
PJ 185 rd 1-3, then 195, then 205
180lb Push Jerks
Push jerk @ 145 Bmu/du emom ub 3 rnds back ext/rev hyper/hip ext
👶🏼 mods: 55#, 10 cal bike, knees to 90 // PJ 65#
20 second wait while I moved dballs under Michelle’s ghd😝 PJ 85#
115# push jerks
7:05, PJ 115#
Bench press/power clean, Justin’s fun warm up WOD, BMU/dubs
Not all TTB hit the bar. But def tried!! PJ 115#, #3 and # 6 EC w Tom.
9:25 45# plate situps pj@165#
Yesterday's wod 6:41@145# snatches
7:32 med ball sit-ups
PJ @ 175#
UB front squats and GHD sit-ups. UB T2B for the first 2 rounds, then 4x3 for the last round / Push jerks: 2 rounds @ 215#, 3 rounds @ 225#
10:15 #90
Pj #80, Tuesday DL #145
Faster than Jimbo, slightly slower than Michelle 😬 (RX)
PJ @ 155
10:11? RX
#105
7:47, 135# PJ
30-20-10 Bench, power cleans 14:59. So slow bc bench
135# PJ & FS
7:58 @ 135#
11:33, 65#, mix GHD, ab mat situps, toes2rig
65# front lunges