Rogar Bolton

Saturday Mar 16 2019


1.) Every 2 min for 4 rounds
10 Pause Overhead Squat @ 50%
2.) 21-18-15-12-9-6-3
GHD Sit Ups
Alt. DB Snatch 50/35lb
*3.) Every 2 min for 4 rounds
10 Bench @ 50%
*4.) 10 min EMOM
Odd = 1 Rope Climb (Make it legless if it's too easy)
Even = 10 HSPU (Make them strict if it's too easy)
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Abmat sit-ups. No OHS, 50 cals on assault bike (upper back issues)
6:50 got beat by a thornback
10:35 (free wod too with Ashley and Kelsey)
Ab mat sit ups with 14# WB/25lb/ 60lb OHS
102.5# FS
At home
9:56, 19.4 - 75 reps
OHS 70#
OHS 85#
5x5 Glute Bridges @ 305#
19.4 - 116 reps with a 3:25 tie break / 7:55 WOD / 5-4-3-2-1 of 225 bench & rope climbs / 4x20 shoulder finisher with 5,8,10,& 10# dumbbells / 100 second pronated bar hang.
8:10, 85 OHS. Community WOD
With a mad dash across gym ðŸĪŠ
**WOD Mods: #30 DB (R)/#5 (L-round of 21 only, just a little too much right now); GHSU to == & BS @#75 (v.OHS)
95# OHS