Gornuk

Tuesday Jul 30 2019


1.) 6 min Calf/Achilles Smash
2.) 12 Rounds
1 Burpee Rope Climb (Jump up to the rope from the burpee - no step)
10 Box Step Ups 24/20" with Dumbbell 50/35lb
100m Run with Dumbbell
*3.)Every 2 min for 5 Rounds
7 Front Squats @ 65% 1RM (does not have to be unbroken, just completed in 2 min)
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Accessory stuff
Front squat at 100# surprisingly difficult
28:50 (50#, legless rope climbs)
145# Front squat
25:59 ; 30# DB
Ashley poked my butt with needles
12:15🤨(leaving it since Brad told me to...22:12) arms/abs work
28:52 rx
Died w/7:15 crew
31 (somewhere between 30:30 and 31)
25# DB
Also hung out with the cool kids at 7:15 and did all the reps. Woof. "Kelly" @ 27:29
coupla' 50# db's
8 rounds at the cap
Did Ts version with 2 50# DB
26:12 RX
“Kelly” 22:56 w 7:15 crew
8 rounds at cap
T's version of RX - 2 35# Dumbbells
open gym - busy day :/
FS EC... + 21-15-9 Row, WB, HSPU with EMOM Sq Snatch at 105#. Cut HSPU reps in half due to time.
50# DB
50# dumbbell held behind my neck and secured with both hands on the ends which was the most comfortable.
27:14 ( rope pulls, step up #20, 100m run with no DB)
Big fat DNF. 2rds left @ 30min mark
4 rds left at cap
Yuck
30:03 (40#)
FS (115#)
165# FS
29:28, rope pulls, 12#DB step ups, ran w noDB first 7 rds, biked rest
woof.