Derwa Frey

Tuesday Feb 26 2019


1.) Every 1:30 for 5 rounds
2 Front Squat @ 80%
2.) Two Rounds For Time:
50 Toes to Bar
40 Box Jumps 24/20"
30 GHD Situps
*3.) Every 1:30 for 5 rounds
2 Power Cleans from Hang Blocks @ 80%
*4.) 4 Rounds
Row 25 Cals
10 Burpees Over Rower
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14:45 modified
Kb swings/bj/slamball. 5x5 fs@85#
Vup and hanging knee raises for t2b-shoulder, front squat 85#,
13:21 KBS instead of GHDs
180 FS
18:34 RX.
165 FS
19:33 All Mods
FS @215#
Uhhh a lot longer than Tina...
320# FS
14:34 scaled
185# FS.
13:58 FS 225
17:13; 155# FS
225# for 6 (Justin told me to) RIP Abdominals
GHD to //. FS 115# (1), 135#(4)
14:37. 95#FS
Toes to knees/eye level height Ab mat sit up with 14# WB
FS @ 205# / EC - Vogels cardio pain cave.
235# fs
305lb Front Squats
Worked on stringing T2B. FS at 130#
155# front squats
FS 175#, SP 85#, DL 240#, row and burpees
155# FS
TTR (wow that got 🌶). 175# FS. Aerobic WOD. 1000m Row - 1 mile AB - 100 dubs. 500m Row - .5 mile AB - 50 dubs. 250m Row - .25 AB - 25 dubs.
17:02 ghd 2 parallel
265# FS , Vogels workout .... Yesterday's snatches 165#
17:11 tried no Xtra swing on t2b, step ups. 115#fs.
Sets of 10 or 5 for T2B / 5x2 DL @ 365# with a pause just below the knee / 30 strict ring dips from yesterday complete on high rings in 4:25 - 10,10,6,4
14:02 modified
Some t2b/knees to elbows, step ups,kbs #35 Fs # 95
Capped at 14 GHDs. 2 min more to finish
195 fs
13:22, 155 FS
4 rounds: 3 BMU, 20 dubs 6:56 BMUS weren’t there. Yesterday’s dead’s 255#. 3 rounds: 15 cal assault, 10 burpees
**WODmods: TTR/20” Box step ups/= GHSU. FS: LA @#40 KB & RA@#10 DB. ALL the warmup stuff B4.
14:16 215# FS
I guess I'm using my BS PR to calculate this stuff since my previous FS was 207. Send it
FS 165-175#
200# FS
255#