Ultra

Monday Jul 2 2018


This week brings us the 4th of July and our Bi-annual Beer Mile. High noon at the Soletski Residence the Beer Mile will commence followed by an afternoon of relaxing by the pool. Everyone is welcome to come participate in the event and or just come and hang out with some good people. The gym will be closed on the 4th. One month from today Tom will be down in Madison registering for the 2018 CrossFit Games so this is go time for training. Buckle up and enjoy the ride these next few weeks and it may get a little bumpy!
Happy Monday!
1.) Every 90 seconds for 7 rounds complete Clean complex @ approx 65% 
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then 
3 Rounds 
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike 
*5.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
Thumb 01d28acf 30a1 4c84 bce4 38a7f84417e9

Derek Zehms110d

😀

Login to comment
Whiteboard
100#clean complex. Pc&assat bike ghd✅
Granite games
Workout 5 scaled 8:24 Workout 6 scaled 8:22
130# c&j. PC&bikr. Ghds.
9:50 burpee/C2P
135 clean complex, Thruster/assult bike
11:48 low bar mu progression
85# cleans
✅ @ 75#
Jet lagged & easing in. Great to be back! | 165# complex | ec #3
12:00 Rx(L). Bar at forehead.
115# clean complex (light)
10:20 RX
95# clean complex; MU & SRD emom, core
I participated :)
105# clean and jerk
I don’t remember but sub 10 rX
8:55; 155# clean complex
3) 3FS every 90s/4rds 245# Sunday WOD-21-15-9 HangPower Clean Pull ups Front Squat Pull ups
215 c/j
Crossfit Kailua
BS E2MOM - ascending weight up to 250!!! 12 min AMRAP 40 DU 20 wallballs 10 t2b 6 +48 Awesome place, morning squats done outside looking at the sunrise over the ridge 🌺🌴☀️❤️
Sub 10 mins & 155# clean complex
Scaled to push press @ 115# for workout. Knee is feeling funky after a week with no fitness. Also mile and a half run
15:00 Rx thruster
85# clean complex
14:30. 65# thruster, BMU w Green band
80# clean complex
155# for clean complex
75# thruster, 2.45 rounds
95# clean complex
T. U. P. 21:57Rx
Hot n slow
12:21 RX WT box bar mu
4:08 row PR 21 sec
14:30 rx wt, banded BMU
165# clean complex
185lb Clean & Jerks
Gg 6- 10:13
Class-95#push press instead of thruster- 11:42 Muscle ups/dips
10:13 👶🏼 mods: 55#, ring rows
65# clean complex // just glad to move today ... 😒
105# cleans; 6:06 pc/assault bike; ghd tabata = 61 GHDs
DNF (last round of banded BMU)***
4:12 row/unbroken thrusters/worked on technique of BMU w band... 110# clean complex, FS 170#, tabata abs, T.U.P.
90# Clean Complex + FS 125# with Bryn and Brett!
16:50** Untamed Fitness Kato - Open Gym
3:42 row/Banded BMU for first two rounds - got to BMU for last round at 11:20. Was a stubborn mule and took 5:36 to get the last round unassisted! Lots of attempts but got em! Clean - 120#. FS - 160#.
155# Clean complex
165# clean complex
Can’t remember (10 bmu’s/ 5 strict PU’s last round because 🤚)
185# c&j
80# cln complex, 13:48 55# thruster. Chin height mu
3:25 row / UB thrusters / 3-2 on bar MUs / 195# clean complex / *4.) complete in 4:35 with all HPCs UB / *6.) complete with 7-8 GHD sit-ups every round.
80# clean complex 13:07 #55 thruster, chin height mu
E.c. FS #95
Finished Rx
125 clean/jerk
145# Clean. 165# FS
13:17 Rx
125# C&J
#75 Cleans** Ultra - 11:18**
**No Jerk, Ultra: #55 FS only & Kids BMU. 20' BFR Ass.Bike & Yoga.
5 BMUs before using the band to finish the workout
GG #5 16:29 and #6 18:54
Woof! Don’t recommend doing those back-to-back
12:00 Rx
145# clean complex
165#