Everlong

Tuesday May 2 2017


I can resist everything except temptation. 
Oscar Wilde

1.) Every 2 minutes for 12 minutes 4 Back Squat, add load each round. Start at approx 70% of your 1RM
2.) Everlong
3 rounds
50 Double Unders
25 GHD Sit-ups
5 Muscle Ups
*3.) 4 x 400m Run, rest exactly 2 minutes between rounds.
note: negative splits is what you want so pace accordingly
*4.) for time:
with partner
10 Tire Flips 
100 cal AirAssault 
1000m Sled Pull 3x45lb/2x45lb (10 x 100m)
10 Tire Flips
note: one on bike and one pulling sled switch after every 100m. Both flip tire

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Matt Fortier 206d

bs 155 x 4 - max bs unknown just running the course of all these squats
400 splits - 1:28, 1:15, 1:06, :55

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Bs 155-185#. 400 splits 1:53/1:47/1:44/1:38
100 singles, ghds, mup. Bs 115-165 for 2
Mix single/doubles for 1:00. MUP. Scuffed my head on the floor doing GHDs on the old machines. Squats to 135.
315lbs
13:20, missed mu then hips to rings
245# squat
Bs @185# (75%)
Had about 2ish muscle ups left at 17:00, I would definitely not have counted a few cause my dips are weak sauceeeeee
75#-105# bs; 10:55 du, ghd's \\, mu progressions
4x 400m run w/ 2 min rest between
Subbed 10 strict pull ups for muscle ups. Plus did an extra round. No heavy squats today either- subbed 6 single leg deadlifts per leg with 2 35# kbs in a minute alternating with 8 pistols per leg in the other minute for 12 mimutes. 5k row before wod. Shoulder stretches and exercises post wod.
Didn't even look at the time. MU success, attempts and fails. Trying to work on straighter arms during kip. One arm is so bunk!!
BS ^190....thank you for the encouragement Justin and Tyler!! Maybe I should start trying harder!! LOL 😂
All du!!! But Mod my and ghd =. BS 105-135# not feeling it today
1 MU & rest fails, GHD to parallel, DU struggle continues; BS ^225# quad; 245# hit 3 and failed 4th
Mup, BS 175-235 Tire, assault bike, and sled ec done with Ashley 👍🏻
Mu attempts.. shoulder is not up to par
BS 165,175,185,190,195,200
345, garbage 11 muscle ups 1 min max double unders
^405 BS Tires, bike, sled
Keep forgetting to post. BS 95#, 100#, 105#, 110#, 115#,110# didn't complete 6th round....10:08
295# bs (77%)
9:xx mod MU
175# BS
17:00; 200# BS
Includes awkward jump rope mishap and synchronized MUs with Spry.
GHD to //, h2r+my turover+rd for every mu. BS ^185#.
I squatted some weight, tried ripping my shoulder out on muscle ups, dubs and ghds went quite well though
11:18 BPU's instead of MU's
up to 265# BS
10:57. 85-140# BS
Attempted DUs first round, single unders for rounds 2&3. MU progressions.
8:06 all the DU Mod MU
The more I squat (hate it) the less likely I am to pee during DU. Pelvic floor strength! Ok, TMI. Did first set UB! And suck at BS, up to 95# for 4.
13:39 All the MU MOD's.
BS @ 255 for a set of 3. Not enough butt squeezing going on to lift #4.
135-160 BS ; 13:24
MU mods and about 1/2 GHD to //
315 BS. 4x400m run.
10:34, BS ^ 125# I think... or all the weight?
Hanging knee raises, MUP - 30 minute bike after
1 MU, everything else MUP. BS 125-165#
GHDs made me dizzy, forgot my time!
12:24 mod mu
125-165 bs
11:00 ish. Many mods
BS up to 275#/4
12something, BS up to 195#
abmat sit ups, MU progressions, DU practice
375x4 back squat
7:14 (5cals arm assult, ab mat su, rows & band dips)
^90# strict press x2 PR
13:3? Mod mu
185#bs
BS 75-125#
Du and su, ghds, mu progression
10:10 16#wb sit-ups vs GHDs, 5 hollow rocks+ 5 supermans+ 5 ring rows vs MUs.
185# BS
Back squats up to 175#, felt heavy 😕
14:56- MU progressions...DU SUCKED!
BS up to 200#... EC partner with Zach... EC run 1:57, 1:49, 1:46, 1:41
8:48 kbs and body rows + bar dips
bs ^125#
bs 155 x 4 - max bs unknown just running the course of all these squats 400 splits - 1:28, 1:15, 1:06, :55
15:16 mod mu du getting better
285# X 4 bs
BS to 215#; Tire EC w/ the kiddos
7:14 (UB MUs!)
HBBS - 10@135 WU, 8@185 WU, 6@ 225 WU, 245, 255, 265, 275. On the first rep of my 5th set (stayed @ 275#) I felt a sharp pain in the lateral portion of my left knee. I did not attempt to complete the remaining 2 sets of squats because of the pain :( EMOM10 - Strict HSPU 3x5, 3x4, 2x3, 2x2 / 3 peg board ascents halfway up and descents.
105-145 bs, 10:05 mod mu
185-185-195-205-215-225 No time. MUP.
13:57 #125-145 BS
2 rounds Du, 1 round single, mod mu (5 MUP, 5 hips to rings, 5 dips)
255 for 3. Couldn't get the 4th one up
13:46 mods & more mods
^185# bs
11:50- sloooooow MU ate way too close to wod. Borderline barfed!
Light BS ^175 due to knee
^385# x 4 bs.... 415# for PR single.
***MegaMODs: 40m KB FRC (#35s)/MUP: 5 H2R/5trans/5 RD. BS skills w/o box: #85/105×5}×5.Mo ilíty!!
7:33 Rx
BS up to 210#
4x400m - 1:22; 1:21; 1:21; 1:20
No MUs, did 125 SU instead BS 115 - 135#
18:50 255#
Ghds are hard