Yumbo

Wednesday Aug 7 2019


1.) Every 2:30 for 5 Rounds
6 Clean & Jerk @ 70% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 12 min AMRAP
10 Ring Dips (MU to high rings if able)
15 GHD Situps
50 Double Unders
*3.) One mile run for time
*4.) Every 2 min until you cannot complete required work
Run 200m
1 Tire Flip
-Add 1 tire flip every round
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85# C&J split jerks; 4 rounds
Yesterday’s WOD.
Back Squats @ 335# OHS @ 210#
4 + 1 dip
Green band then pushups. GHD then toes to rig. Single unders. 115# c&j
5+6dips(2rds parallel bars/3mu rings)
5 + 10 dips
165# CJ
GHD to //, strict ring dip. CJ @70# (hang power- still nursing tweaked back)
DL at 70% due to wrist problems today 🤦🏼‍♀️
4 rounds + 10 DU (banded dips and lots of DU practice for 45 sec per round)
210lb Clean & Jerk
4 — sub lat pull downs
95# cleans // 6:33 mile // 7:15 funsies
5ish rounds
95# CJ jump rope probs, forgot mine, broke one, ended up with Justin’s. 8:17 mile.
4 + 1 dip, 5 dips from high rings for 2 rounds
C&J 120#
4 + 1 dip
120# C&J ☠️
2 + 26 dubs.
Learned to kip the dips. Thanks Kelly! 135# CJ. deadlift/WB comp train.
4+5 Rd 175# c&j
7:15 fun ,mile run
5+ 38 DU
175 CJ
Right shin injury was still sore so: Strict press up to 165# then 5x6 @ 125#
10-8-6-4-2 MUs with 10 cal Assault between sets (7/21/19) complete in 9:01 / Bench Press up to 245# then 5x5 @ 205# / 5x10 Windshield Wipers / 5x10 second L-sit on low rings with a minute rest between sets / Arm Curls: 12@65#, 10@85#, 8@85#.
165# C&J....can we all agree it would be so much easier if they were power cleans?!
135 c&j worked on form so was too slow. 4 5 6 4 4
6+4 ring dips (ghd to //, 100 su’s)
115# clns, 65# oh lunges ec.
4 rounds + 9 GHSU
BA-RD (2 red)/30 DU + 20 SU; Sq Cln (😃!) @ 75#. 17 min BFR AssBike.
4 + 8 GHDs (started on GHD)
C&J 115x2 rds; 125x3 rds
4 + 2 dips, ab mat sit ups w 8#WB, plate step ups
C&J 55# - 55%