Loras Tyrell

Friday Mar 29 2019


1.) Every 2 min for 4 rounds
5 Pause Overhead Squat @ 70%
2.) For Time:
50 Double Unders
10 HSPU
50 Double Unders
8 Deficit HSPU 1x45lb/1x25lb
50 Double Unders
6 Deficit HSPU 2x45lb/2x25lb
50 Double Unders
4 Deficit HSPU 3x45lb/3x25lb
50 Double Unders
2 Deficit HSPU 4x45lb/4x25lb
*3.) Every 2 min for 4 rounds
5 Bench @ 70%
*4.) 5 Rounds on Assault Bike
5 Easy cals, 5 medium cals, 5 all out cals, 30 sec rest.
Login to comment
Whiteboard
3 plate deficit + DUs at time cap
A few failed attempts at 4 plates after cap. Today was a lot of #fun. 85# OHS
Singles. 3/6 with 2 plate deficit, then back down to 1 plate deficit for the rest. Backsquats instead of OHS @125#
3 plate deficit off box/ some DU- 15:00 finished
#50 OHS Champion workout 21:23
12:10 RX. My head couldn’t touch with 4 plates.
Meant to do 215, but I realized I only did 205# :(
Singles and dumbell overheads. OHS 115#
22:15 rx (champion wod)
85# OHS; 12:00 SU and Scaled HSPU
Bs@185; :30bike for dubs/kneeling strict dB press(50-70)
Champion-modified
12:55 rx
OHS 55# (repeat from last week - shoulders/knees not happy). Champion wod with mods - 19:00.
✅ some DU, some SU, some bike. PP w/ dumbbells @ 15/20/25/30/35
70# OHS
5:18 Daily WOD
15:26 Champion (Becky WOD)
15+, 70# OHS
Champion for Becky - 19:16, 85#/65#
OHS 110#, Champion Becky WOD 18:43, assault bike, mobilize
13:13 - those HSPU were a pleasant surprise
100# OHS / 95# Bench
3 x 25# deficit at cap. FUN FUN DAY!!
Couple fails at 4 before time expired. “Champion” WOD for Becky before. 23:34. 95# DL. 75# OHS. 95# pause OHS.
170# ohs
Worked until 7:30 p.m.
7:58 100 single unders, reg pushups
#75 ohs no pause
82.5 OHS/ finished after cap
scaled hspu all du
12:43 from box and single unders
23:43 champion before scaled 95#
all the time - started with 4 ab mats, took one away each round. Failed the last round
OHS @ 95#
17:45, 125# OHS
Very intentional skill work for WOD🤪 “Becky” 17:50. 3 sets: 10 tempo bs, 10 good mornings, 10 fr lunges (85,95,105). 4x8 glute bridge. 5x3 strict pull-ups w/ 15# DB, 3x5 strict pull ups no weight
Wgts at Bob’s: 4x10 ea: Gravity asst’d Pullups (!). Leg sled @ #225, Seated row @#80, tris@#30, & rehab stuff.
OHS @ 125#
11:12 Rx
That was fun and a pleasant surprise!