Gunslinger

Friday Jul 20 2018


This Sunday is the last of Steve K.'s swim instruction and WOD at 1:30pm at Ashwaubenon Aquatic Center. If you haven't made it out to one of his classes, I highly recommend it. Steve is an all star at swimming and instruction, and is working with Tom Fameree for The Games and he can help you a lot as well. 
1.) Gunslinger
30 Power Snatch 135/95lb
Row 500m
30 Overhead Squat 135/95lb
Row 500m
30 Handstand Push-ups
Row 500m
*2.) 5 Front Squat every 2 minutes for 4 rounds @ approx. 70% (20)
*3.) for time
9-7-5
Shoulder to Overhead 135/95lb
Seated Sled Pull 200/100lb
Push Press 135/95lb
*4.) 20 minutes to complete 12 Clean & Jerk @ approx. 85%
*5.) 3 rouns for time
5 Bar Muscle Up
7 Box Jumps 36/30”
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Whiteboard
22:47. I struggled w/snatches today.
135 fs
Napped for time
Glorious three hours!
19:54 55/65/1 ab mat
Garage gym for the win πŸ†
115# some ab mat HSPUs, some off box. 24 second improvement.
Strategery.
16:26 85#
120# FS; all the mobility/stretching
20:18 75# & 1 abmat
15:46 RX
Not exactly sure. 69 seconds after Lauren I think
3rds of: 5 bar MU 7 box jumps @ 36” 20min cap: 12 clean&jerk- 225
24:25; 75#, box push ups
EC: 5 FS E2M for 4 rounds (85#); 50 back ext
22:56 115#
22:00 @ 55#. HSPU w 2 mats
FS: 210# EC: 4 (215#), 5 before class.
22:15 @ 115#. HSPU’s with 1 ab mat. They were ugly AF.
185# Front Skwatsss for EC.
16:56 95# and 1 abmat
1:43 improvement
16:25 mods
πŸ‘ΆπŸΌ mods: cleans & ohs 65#, 45#kB swings for hspu // 85# FS
Garage.
16 something, modified movements because of hand
Cleans @ 95#, back squats, and C2B for subs
Front Squat 150#, Clean & Jerk 145#, s2oh/pull-ups/push press, 40 cals AB, 30 pull-ups, 20 clusters 85#
17:19 RX
Cruised and then HSPU 🀒🐒. 140# FS. DL/Dubs. 30 Back Ext. + Mob.
23:56 65# snatch/ohs, 15#plt and ab mat hspu..
Power snatch: 10-5-5-singles / OHS: 20-10 / HSPUs: 16-14 / FIVE x 5 front squat @ 245#
18:11 #60, 2 ab mats
19:58 RX sub power cleans
150# FS. I need sleep.
Snatch PR time
Hit 125# and Derek hit 185. cool
15:54, 15#, push ups