Dirtball

Tuesday Mar 14 2017


Nice job everyone on 17.3. Three down and two to go. Make sure everyone is taking care of themselves and let's get back to work getting ready for 17.4. 
Have a great Tuesday!
1.) Dirtball
21-15-9
Overhead Squat 115/85lb
Medicine Ball GHD Sit-up 20/14lb
2.) Every 2 minutes for 5 rounds 
3 Back Squat
Note: add load each round
*3.) for 30 minutes:
30 seconds max effort Row
30 seconds rest
Record total meters
*4.) 50 Shoulder to Overhead for time 50/35lb Dumbbells 
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Grant Soletski643d

Dammit.

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Nate Hall643d

Knew that wonderful name was coming

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Chris Ness643d

Is this my workout?

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65# all unbroken (probably should have done 85#), and no weighted ghds didn't work for me, bs 115-165
7:48 85#
No med ball for GHD. My back wasn't having that. Squats to 145#, first back squats in quite a while.
7:19, 95# ohs & 12# wb
OHS all unbroken
Triples ^ 215# then 5# BS PR @235# Shoulder to overhead done.
6:40 12# wb
125-175# BS
BS ^155#
20# medball on chest to parallel. 315# BS
7:00 GHD2= W/ 6#
BS to #225-#245
Active Rest
Backsquat 3 @ 215 S2oh with dumbbells done in 3 something 4383 row
7:10 spent about a min. On the floor since I fell off the ghd.... 🙄
125#-205# squats
4:19 scaled. Bs 330
65#, 14# med ball to parallel. BS: 125-165. Shoulder mobility/strengthening/grip work
Shoulder to overhead done in 2:00 Bs 335#
315# back squat
5:52 95# regular GHDs
BS 195 - 225#
85#, 10# be to //. BS to 165#
Finished sometime after 8:00 lol
OHS @ 55#, 14# med ball. 115# bs
BS: 185-225-265-285-305
bs up to 225. should've gone heavier, felt good. must be the new kicks! :)
6:18 75# ohs, 14# ghd
BS - 115-175 Thanks Derek for the push
5:40 w/ 20# ab mat sit-ups
BS to 305
4:24- 55#, hanging knee raises
BS^135#
7:12 65# ohs 14# ghd
Bs 85-170, 3983 meters for rowing EC
65# Up to 125# BS
6:25 75lb, abd mat SU. &15lb plate
185lb back squat, 5lb PR
5:39 ...115# and abmat 25# med ball
BS up to 275# failed 295
7:46. 305 BS
5:34 95#, parallel
155-235 4593 max meters
4:06 (50#, WB abmat)
115# BS trip PR
125 back squat #55 OHS, No GHD sit ups with #14
55/6 ... I had 2:30 left (what was the cap??)
90# bs
6:32 85#, 10# wb
Back squats to 165
bs ^135#
4:15 115# 10# plate ghd to parallel
Up to 295#
365# BS/50# S2OH DB's
Happy Pi Day
6:55 65#,8#wb. 85-135bs
HBBS - 225,245,265,275,285#
7:30 (85#, ab mat/medball16#)
Up to 175#bs
6/ 185x3 those were BS 😏
30 min row sprints: 3820 meters accumulated (random: intervals). Snatchy snatched ^135 plenty fails at 145 but CLOSE
Who knew? Almost 5 miles walking around the gym from 7-2.
5ish minutes? Forgot to look at clock
BS triple up to 225#
Front squats in lieu of OHS
Light BS
Back squat triples up to 415#
95#/reg ghds 215#bs