Bad Bill

Monday Jun 11 2018


It’s a heavy Monday today. Heavy Overhead Squat with two more movements that heavily rely on those shoulders and just as you think that you can’t possibly lift weight above your poor shoulders anymore we’re going to make use of those hips, some speedy movement and we’ll prove we still can with a heavyish Jerk. Deadlifts and some other fun stuff too but no matter if you do only the WOD or you do it all, if you complete number 6 you will not regret it. The CrossOver Symmetry also is a must prior and if you have time afterwards,as well you will not regret that either. Matter of fact both of those benefit your growth and potential in this gym we call CFGB. What I’m saying is do the stuff that’s boring if you want to partake in the kicking of ass. 
Hello there Monday. 
1.) Bad Bill
9-7-5
Overhead Squat  205/145lb
Assault Bike
Muscle Ups
Assault Bike
2.) 3 Split Jerk @ approx 75% every 3 minutes for 5 rounds 
*3.) Max Effort of each movement 
2 Minutes Push-ups 
2 minutes Sit-ups 
2 minutes Strict Pull-ups 
2 Mile Run
Note: Push-ups do not go to your knees
*4.) Deadlift 1-1-1-1-1 
Note: First 3 reps @ approx 95% then the final two if the first 3 felt crazy good then attempt 1RM
*5.) 21-15-9
Toes to Bar
42-30-18
Double Unders
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper
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1/7 mu @cap. 125 ohs
115 SJ. Some push ups, sit ups and strict pu, and running done.
85# (should have gone heavier), mup, split jerk at 95# (75%), extra credit number 3 but only one mile with weighted vest, 5x1deadlift to 215 (no pr)
10:42 burpee C2B
125# split jerk, T2B/DU EC
11:23. 95# OHS. mup
85# jerks.
8:59 45# RingRow
95/115/125 Split Jerks
12:10, MUPs
205# first 16, 185# next 6 205# SJs
10:45, 135ohs & Ring MU progressions, 2) 155#, 4) up to 425#, 5), 3 ring MU
11:39 @ 185#
Sub FS for OHS | EC 4 @ 365 (90%) | Deficit DL w/45# plates @ 315# 5x3
#3: 64 push ups, 82 sit ups, 22 strict pull ups, and 14:49 2 mile run; also #5 extra credit
3/5 mup at cap 95# ohs
115# SJ
Long work week, crazy schedule. Vball: 1-1 last night (3-1).
9:58 scaled to front squats
Dubs & T2B, Deadlifts, even more improvement on HSW, 347 from Sunday & don’t actually remember what I got 🤷🏻‍♂️ Tabata abs on GHD (hold parallel for the 10 secs) and 69 other things
Tried hard; didn’t die
EC with DeNoble
5 cal bike at time cap. Finished wod after timecap.
70# OHS, banded MUP. 95# split jerks.
14:12 @ 85# OHS, MUP
Could have gone a little heavier
11:30, Ring MU and OS the bar. SJ @85#
10:05 85lb, low ring mu. 105 split jerk
11:17 at 145#. MUP's
175/185/195/200/205 SJ
11:58 women’s RX with progression MU. 145 C&J
Thru 5cals, scaled
Some other stuffs
5 OH Squat at time cap #55, Push Jerk #65
Extra credit #4: up to 235# 2000m row
10:42, 165# split jerks
Deadlift up to 325 T2b/du-3:06
👶🏼 mods: 65#, mup // sj 75#
1+2 muscle ups (135# back squats instead of OHS)
7 OHS + 2 cals at cap
**Round 1 RX, round 2 2 OHS RX then dropped to 135#... SP 135#, #6, tabata abs, DU/t2b, DL up to 280# (3# PR from last week lol) went for 300# for entertainment and failed, push-ups 46/sit ups 65/pull-ups 18/Run 16:11...barbell things
Front squat 145# + KB Snatch instead of OHS & MU. Then 5X1 DL up to 255
Band MU, 115# OHS, 115# jerk (from rack), core with my boy Tom, DL 305-325# - TEN POUND PR!!!
10:26 RX
205 split jerk
Sick as a 🐕
13:32 mod mu, 85# ohs, 95# jerk.
All OHS were unbroken / Muscle-ups: 5-4, 4-3, 4-1 (wanted 5 UB for last set) / 5x3 split jerk @ 215# / *5.) complete in 4:15 with UB movements / *3.) 53 push-ups, 56 sit-ups, 26 pull-ups / Reverse Hyper: 1 set of 30 reps
4 mup at cap, #80 ohs. (Could have gone heavier) mup
Jerk @ #80 (not 75%)
1 round, 165# SJ
Took 6 min to get 9 MUS 🙄 sunday’s workout “347” 4+1 HPC.. FUN STUFF! T2B/DUS ✅
115# OHS
Thru 5 OHS+5 Cals ☠️**
**∆'d to #55 OHS (from high rack) & DHPU->KL-PU: BR-lunges @#75 (v. SpJk); Lurong #4: 5 rounds; & Yoga.
Finished 7 Rx
SJ @ 135#
17:15 @ 145# ohs
15:29, 75# FS, mu progressions
CrossOver Symmetry