HiJinx

Wednesday Nov 1 2017


While rowing today remember while pulling to use legs then hips then arms and on the return use arms then hips and finally legs concentrating on keeping that back nice and square. Next while tossing those Wallballs, concentrate on shooting those hips back, keeping those heels flat, drive through those hips and keeping those knees nice and open. Finally when you get to those GHD Sit-ups remember soft knees on the way down and as soon as that direction is changed on the way back up lock those quads. Training is practice and practice is training.
Have a great Wednesday!
1.) HiJinx
20 minute cap
Row 100 cal
100 Wallballs 20/14lb
100 GHD Sit-ups
*2.) 5 sets of 3 Snatch @ approx 75% every 3 minutes
note: reset each snatch
*3.) Deadlift 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*4.) for time:
5 Clean 225/155lb
20m Front Rack Walk 225/155lb
4 Clean 225/155lb
20m Front Rack Walk 225/155lb
3 Clean 225/155lb
20m Front Rack Walk 225/155lb
2 Clean 225/155lb
20m Front Rack Walk 225/155lb
1 Clean 225/155lb
20m Front Rack Walk 225/155lb
*5.) 3 rounds 
15 Reverse Hyper
15 Strict Toes to Bar

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Amanda Zeamer22d

Derek didn't we just talk about wall balls 10 min ago?!?!

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Capped at 88 ghd’s
Got owned by the ghd’s. DL @ 305#. Snatch @ 135#
205 DL, 125 clean & FR walk, 95# snatches
Light wb
14:44 16# WB
18:46 ghd to = 10#
Ec - clean/walks 105#
DL 315 ec
88 ab mat sit-ups
10# WB
98 GHD @ cap
So, so close. Too long on the WBs. Yoga w/T
90 abmat su’s at 20min. Finished last 10
14:45 ** 4 rds 15 sec hs hold and 30 sec plank for ghds
Snatches at 105. Did a few after at 125. Bmu work. Getting less 🐔 wingy
95# snatch
94 GHD 115# snatches. Hypers & T2B
GHD to parallel, 25 of 76 GHD were abmat sit ups. Deadlift 195 triples x4
snatches - 115 T2B (leg raises) and hypers
15:27 (25# wb)
64 GHD's at time cap
16:16 (25#)
DL: 345#
97 ghd’s at cap. 🙄
Did some stuff
Did part 3 DL at 315. Did an extra credit from a few days ago, 5rds DU and sit ups at 8:04
79 abmat situps at cap
50 GHDs at cap
WB 14#. 10 muscle-ups after WOD
72 ghds at cap
Rx
Snatches @ 95#, deadlifts @ 215#
DL 215#, snatches 90#, cleans/Walk 125#
77 GHDs RX
Glad it wasn't leg day or anything...
GHD sit-ups to parallel. 205# DL, 65# Snatch Work, PC Work!
18:48 ghd to parallel
125# snatches
DL @365 w Chris
14:09 with 25# WB
100 cal row complete @ 4:20 / 4 sets of 25# WB complete @ 9:19 / GHDSUs - 25,25,20,10,10,10. Legs were burning! Rolled out the quads, hammies, and adductors / EMOM20 - 1 snatch, 10@165#, 10@170# no fails! / 2x20m HSW / 1 ME set of supinated chin-ups - 12
DL @ 275. Clean/FR walk.
19:30 slow and steady row 👌
16:12 (14#, Ghd to //)
185 # dl
4:50min cal row. 100 Abs and air squats at home.
4x3 DL at 240, 115 snatches, Cleans/FR walk
90 GHSU @ TC
#soclose **10 WB otherwise as rx'd. (WB no box!!!😊)MegaMOB pre & EC: R-HYP/S-T2B(ish).