Lufniap

Tuesday Jun 19 2018


We have two awesome swim WOD options this Sunday! There’s a special edition Swim and Shoot WOD at Todd R’s house in Lena, WI. All attendees need to be 15 and older and have experience with shooting.
If you aren’t familiar with firearms or that’s not your jam we have Steve K’s swim instruction WOD at Ashwaubenon Aquatic Center from 1:30-3pm. 
I want to wish my favorite stepmother Paula a happy birthday today! 
Have a great Tuesday!
1.) Lufniap
17 minute AMRAP 
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
Left Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
2.) EMOM for 10 minutes 
Odd: 10 Strict Press @ approx 50%
Even: 10 Handstand Push-ups 
*3.) 100’ Box Push
10 Box Overs 24/20”
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes 
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning. 
*5.) 50 Chest to Bar
*6.) 5 Rounds 
10 Reverse Hyper
12 Weighted Hip Extension 
14 Alternating Sledgehammer Swings 

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Troy Foley59d

Eltit revelc

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Timm Uhlmann59d

A butt tuba

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Troy Foley59d

🌮🐱

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Michael Green59d

Painful hmm!?!

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Sal Bertuglia59d

Happy Birthday, Paula!

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✅ 5ish rounds? 🤷‍♀️
50# Sp, hspu ub. C2b✅ Box push and bj✅
3 + 9 left arm snatch
Rx except 15# on overhead step ups. Those are no joke . Done at work. Not as fun when no one to make you go faster 😜 strict press and sub push ups for Hspu done, 100 hollow rocks, 15 of sprints
6+ 9 snatch (R)
SP 55-60#+ regular pushups. Box push&Bj done. c2b done
5+8 step ups left
1:32 50 C2B PUs, box push/BJ, hip ext/hammer/ back ext
3 mi. Finally went half way fast
3 + 3 left stepups 25# woof! 45# Strict press & 5 should with 2 mats
3 + 3 stepUp #20/15
SP #55/45 - Pushups Crossover
4 rds, then snatches only
20# DB, 75# strict press (then 65#). 5 HSPU (2 mats) then box hspu
Dropped in at XS CrossFit in Parker, CO
400 m run, 30 20” box jumps, 30 14# WB then 2 rounds of 400 m run, 21 35# KB swing, and 12 pull ups Then the first portion AGAIN (18:08)
4+1 step-up; 70# SP
1) With a running 13 minute clock 8 minutes to work up to heavy 3 rep Hang Power Clean then complete 5 minute EMOM 3 Hang Power Clean- 215# 2) 3rds of 10 C&J 20 GHD 3) 50C2B pull-ups
I did stuff, but didn’t count very well 😔🤷🏻‍♀️
SP 60# (death). Only 8 HSPU last 2 rnds. 🦋 pu work. Wall squats and back ext. Driving range ⛳️
light day
Gymnastics, barbell and a bunch of mobility that my body is thanking me for
WOD with Mal, she beat me 👌🏻
SP 60#; combo HSPU/PUs ☠️
5 + 3 OHS left
12# DB, OHS instead lunge. 50# SP, 1 abmat strict HSPU (last 5 of round 4 and last 4 of round 5 - just bending of elbow no touch - trembling arms)
4 + 1 snatch (20# DB)
How are we counting rounds?? 40# SP, HSPU practice w/ 2 mats
4 + 3 step ups, R
75# SP and some very sketchy HSPU’s attempts. Also worked on EC 6
Granite games 1 and 1a
8:00 and 185#. Left you a note there too Grant
14#DB 40#SP. HSPU from box
3 rounds + all right side 20lb
47lb press, 2 and mats +25lb plate hspu
5+1 Step Up L
90lb presses. Strict UB HSPU Rounds 2-4-6-8.
7+9 snatches first 3 rounds ohs instead of box then remaining rounds box step ups 60#strict press for 2 rounds then 55#st press for 3 rounds
50 c2b (20,15,15) 4x:20, 2x:25 free standing hs Oh hold 1:00, :50, :50 4x10 rev hyper Needed to rest my arms on something while I typed this💪🏽🤦‍♂️👎🏼
4 + 1 left arm step up (15#)
45# sp // 📦 hspu
1 rep shy of 6 rounds.
At home, Rx other than overhead step ups (not enough room). Missing my cfgb peeps, weird schedule lately.🤪
6 + 4 (R) Snatches
25 L & 15 R + 45 SP + mod HSPU + Shoulder Mobility
REST DAY
Knee flare after all the wallballs... :/ Should be back in action tomorrow!
4 rounds and 9 snatch + 6 step ups. Box push and box jumps with Sylvia. Messed up numbers for strict press and HSPU.
? Rounds, ended w/3 snatch on L
#45 SP, HSPU unbroken until fell on the last one on last round. That was rough!
7 + 2 Snatch (R)
Almost unbroken- set db down once before round 6. SP... died at the end (7/4😬). Box push/ box overs w/ Patrik. HS hold/OH hold w/ Green. Every 2 min 7 rounds: 1 hang snatch + 1 snatch (105-125#). 5 rounds: reverse hyp, hip ext. and hammers. 3 rounds: 20 ghd, 30 hollow, 1:30 plank, 10 strict T2B. 6x3 strict (banded) MUS. Soon I won’t need that silly band!
Not sure the #of rounds, but even R/L + 10 KBS**
**KBS (#35) v. DB Sn/shoe OH bal/16" box. BOR v. SP & mod HSPU, 5×{200 SU & 25 HR, banded MOB.
4 rounds with each arm plus 6 snatches
2 rounds 75# sp. 3 rounds 65#
5 + 1 step up, 35/30#, 20’ box
Hit all the strict presses @ 75#, missed the last 4 HSPU’s