Bliss

Wednesday Mar 4 2020


The warmer weather is slowly making its way back into our lives. This week weโ€™re looking at 40โ€™s and within a few weeks we should be seeing 50โ€™s and before we know it the doors of CFGB will be open once again. Summer is coming and just wanted to let you all know the light in the end of the Wisconsin winter tunnel is now visible. Good time to check that diet, get in to the gym with regularity and prepare that beach body to exit hibernation! 
Have a warm Wednesday. 

1.) Bliss
14 minute AMRAP
50 Double Unders
25 Air Squat
5 Muscle Ups
2.) Every 3 minutes for 18 minutes 3 Overhead Squat @ 75%
*3.) Every 3 minutes for 5 rounds
300m Row
21 Hang Snatch 45/35lb
11 Chest to Bar Pull-ups
10 Toes to Bar
*4.) 3 rounds
17 GHD Sit-ups
14 Hollow Rock
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Theresa Rosenquist36d

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About 95% sure I got 1 MU in the 5th round.
185# for 1 set, 205# for one set, 225# for four.
Strict pull-ups and dips some pull-ups banded. ohs 155
Did some deadlift work and RomWod ๐Ÿ˜Š
Complete..Jumping mu on high rings with dip
4+ 50 DU+.69 squats
DU went better than usual, all MU were unbroken
6 Rds + 7 air squats
165# OHS it was a struggle
3 + 25 DUs scaled, 120# OHS
5 + 7 (modified, strict pull-ups + dips); OHS 120.
3 rounds with hips to ring work in the middle (love coach Kelly!)
Strict PU/ring dip. OHS 85#(3), 90# (3).
4+20 dubbs
A double mu and a single the rest was dips and ring rows
4 rds* / Scaled Mup's
OHS @ 155# Did a set of 6 on the last set bc I was feeling naughty and strong.
3 + 12 squats
Finally got MU strung together
8+16 Squats
215lb Overhead Squats
6 rds ๐Ÿ˜ฎ๐Ÿ˜Ÿ๐Ÿ˜ซ๐Ÿ˜ช๐Ÿ˜ข๐Ÿ˜ญ๐Ÿ˜ณ๐Ÿคข๐Ÿคช
Ohs: 205,245,245,265x3sets
115# OHS
3 + 2 MU
Strung sets of 3 MUโ€™s together. (Mostly bc T fam told me he did it ๐Ÿ˜‰) 105# OHS
I moved around hit my muโ€™s
155/165/175 for 4 ohs
3 rounds of UB MUs. Then 3 rounds of 3-2 / 6x3 OHS @ 215# / Assault Bike Pacer from 1-28-20 complete in 6:04. Then 12 rounds + 80 feet of the Farmer Carry & Hand-Release Push-ups / Tried "The Pronator" for the first time! / 5x5 DL @ 285# / Kneeling Ab Rollouts: Reps of 1-3-5 just to try it out.
3 rds Pullups and dips and single unders
105 ohs
Lost track of rounds, strict pull ups and dips, some bands here and there
110# OHS
4rds, ohs 115#
3 + 1 MU (mix of attempts and MUS.. avg. 2-3 per round)
3R ->5 S-PU**
**125 SU/5 S--B-PU+10 B-RD (10 S-PU too much on shldr), Strength: #18 KBs Bul.Spl.Sq, 6 R/6 L.}x6. And Yoga!!