Maron Greyjoy

Monday Feb 11 2019



Members: Gymnastics classes for February will be held Friday 2/15 at 6:15am, Saturday 2/23 at 11:15am and Thursday 2/28 at 4:15pm.  Please join Kelly and learn more about Pullups!
1.) Every 2 min for 4 rounds
6 Pause Back Squat @ 60%
2.) 10 min AMRAP
40 Double Unders
20 Handstand Pushups
10 Deadlift 225/155lbs
*3.) Every 1:30 for 4 rounds
6 Strict Press @ 60%
*4.) 5x10 GH Raises, slow and steady
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Mod- hspu on box Deadlift - 50#
105 bs
2 + 5 HSPU Rx
145# BS, C&J lift from Friday 95#
3 rounds 85# dL scaled doble under 80# bs
2rds + 5 DU #165DL/HSPU from box
BS @#165
2 Rds + 4 DL
300# BS
2 + 4DL; 135# DL
105# Back Squat; 65# Strict Press
2+11 hspu rx
Strict hspu. 100# BS.
2 + 12 DU. 135# DL and many HSPU from box
HSPU with 2 mats for a bit and then those died. 105# BS
2 Rounds + 4 DU BS 100
Plate and Ab mat, Mix of DU/SU, DL 115
2 + 28 Du’s (2 ab mats)
Bs @ 170# / also did some random accessory stuff.
3+30sec on ABike
HSPU from box. 120# BS and DL.
2 + 50 reps
BS at 220
3 rounds + 7DU. 135DL, box HSPU, 25 DU in a min
130 back squat
2 rds and 2 hspu
200# bs
275lb Back Squats
Worked on things I struggle with - du & hspu (2ab mat), 155# dL // 115# BS
2 + 6 HSPU Rx
115# BS
4+40 dubs
BS 155#, SP 65#, gymnastic things, Megan’s Aerobic Capacity workout...every second was awful...and she doubled my cals🙈
3 + 2 HSPU
135# BS / ninja roll up & snatch balance EC from Saturday
3 + 16 DB PP
Still not cleared for anything upside down. 😕 BUT I GOT TO HOLD A BARBELL TODAY! 125# DL! 🎉. BS 155#. SP EC Barbell. + Aerobic Capacity workout w Jamie, Mike and Karl!
2 rds + 20 hspu’s
245#
4 rounds + 35 DUs
HSPU: 10-10, 10-10, 10-5-5, 10-5-5 / HBBS @ 230# / 4x8 strict press @ 95#
2 rounds + 5 DL, #115, 2 ab mats
#105 BS ( not 60%)
115 bs/1+1 dl
scaled hspu
5R +6 Mod.PU**
**WOD Mods: 100 SU/10 modified pushups!/10 #95 DL. (elev. PU & only 10, not allowed to do more!); BS @#95, 35 min spin (😴)
3 rounds + 37/40 dubs
165 BS all the EC. SP @85
3 rds + 1 du. 185# dl
175# bs
3 rds, 75#, hspu from box, then regular push ups
95# BS