Tuesday Apr 30 2019

1.) EMOM 12
Odd: 5 Strict Pullups
Even: 20ft HS Walk
2.) 7 Rounds
10 Front Rack Lunges 135/95lb
5 Thrusters 135/95
*3.) 3x10 (each leg)
Rear Foot Elevated Split Squat w/ DB at sides
-Add load each round
*4.) 21-15-9
Bench 135/95lb
Medball Sit Ups 25/16lb

Ashley Rusch144d

12:40 @ 75# This WOD was difficult for me because of all the lunges.

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Hi Jim!
7:52 @ 95#
EMOM was loads of fun. The WOD was.........less fun.
7:39. Struggles with motivation mid workout. Can’t have that.
Did the bench EC. Chest was on fire!
I hope nobody was watching.
9:26 @ 75#
Well i finished but it was a struggle
12:40 RX
7:49 75#thruster 55# reverse lunge
PU ✅ worked on Hs walk ( palm lifts + one (3)wall walk)
9:15 @ 55#
SPU w green band, 15# PP instead of handstand walk
11:36 @ 115#. Glutes on fleek.
Bench/Medball sit ups for E.C./ also, HS walking progress today. Thanks Tom S. for the solid cue! "Small steps"
75#x2 rounds, then 85# x5 remaining. Sub Back-rack lunges and back squats. Red banded strict pull-ups and attempts at handstand walks against wall.
222lb back squat. Pr
Worked with Addi on BS (17lb x 5, 20x 14, 22 x 4) Fs (15lb bar)
8:23 at 95#
8:11 (FS no thrusters, shoulder issues)
BS up to 250#, other EC
I was there
11:14 and I’m DEAD
Chest and Abs EC
Skill work complete with 45# plates as an obstacle for HSWs.
Pullups with bands,around the worlds
9:19 (75#)
HS shuffle to the wall, 3 strict PU/2 black banded each round
That one’s gonna hurt on Thurs
Not my favorite WOD
7:01 @ 95#
Pull-ups and HS holds