Rocket

Wednesday Jan 29 2020


Don’t forget everyone that every Wednesday morning at 5:15am T teaches Yoga in the front room. If you are feeling a little broken or need a little change of pace for a day get yourself out of bed and come let T show you what Namaste s all about. I’ve been going every Wednesday since I’ve been home and I will admit it has been a game changer. All equipment Is supplied if you’re a non yoga equipped person like myself!
Have a great Wednesday. 
 1.) Rocket
30-20-10
Thruster 75/55lb
Bar Facing Burpees
2.) 3 Back Squat every 2 minutes for 12 min @ 75%
*3.) EMOM for 10 minutes
odd: 5 L-sit Pull-ups
even: 3 Bar Muscle Up
*4.) Every 2 minutes for 10 minutes from floor Clean Complex of 1 Pull to LH + 1 Pull to H + 1 Pull to HH + 1 Clean @ approx 70%
*5.) 5 rounds
10 Tripod to Headstand
15 Hollow Rocks

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Thumb fb66e8d9 d52e 4390 a8b8 2335a286df69

Greg Goffard69d

Now that is a picture!! Let it be known I also didn't have hair back then...

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I’ve never beaten Tina in a WOD with lots of burpees Squats at 365# Cleans at 235#
Hard pass.
BS 235#
9:21. 🤮 Back Squat: 185.
BS 155#. Thanks to Kelly for the push and believing I could!
255# BS
330 bs E.C: 5 round every 3 minutes Minute1: 5 L sit ups Minute2: 5 bar MUs Minute3: 10 HSPU
350lb Back Squats
BS @ 155#
155# back squat
Ice Bowl Practice with Kim!
35:20 Kobe
BS 205#.
275# bs 7:15 madness
2.) complete @ 285# / Flight Line from 1-25-20 complete: 1 round + 100' HSW + 50 air squats + 6' HSW / Freestanding HSPU practice / *3.) complete with 3 L-sit Pull-ups instead of 5 / Bench Press: 5@135, 185, & 205. 3@215 & 225. Singles@235, 245, & 250#.
280 BS
4/10 burpees at the cap
300lb bs
155# BS- not 75%
180# bs. For whatever reason my legs told me to squat 5 reps the first round. WhOoPsiEs 🤪
11:21**🐶 👵🏻🐢
**#35 bar/SO-bar burpees. Just happy to do bar thrusters (1st time in 2 years!!). BS: #125 (box). Yoga too.
BS @ 190#
31:00 Kobe
BS 225#