Prague

Wednesday Dec 6 2017


Sal blessed me with his words of wisdom tonight and it made me lol a little bit and I figured you'd all enjoy too!

Sal's Four Basic Rules for life and lifting;
1) Make a plan
2) Execute the plan
3) Expect the plan to go off the rails 
4) Throw away the plan 

“I don’t fuck with bees, other than that...I don’t fear anything”
Sal Bertuglia


Have a nice Wednesday!
1.) Prague 
Complete for time:
25 Chest to Bar Pull ups
5 Clean & Jerk 225/155lb
25 Chest to Bar Pull ups
3 Clean & Jerk 245/165lb
25 Chest to Bar Pull ups
1 Clean & Jerk 275/185lb
Immediately following the WOD
Row 500m for time
*2.) 1 Snatch @ approx 70% EMOM for 20 minutes 
*3.) 5 Back Squat every 3 minutes for 9 minutes @ approx 80% 
*4.) 10 minute EMOM
Odd-25 Wallballs 20/14lb
Even- 20/15 cal Assault Bike
Note: scale with 20 wb / 15/12 cal, 15 wb / 10/7 cal
*5.) 3 rounds 
12 Reverse Hyper
15 Back Extension 
50 Air Squats 
*6.) Accumulate 10 total minutes of Plank and Parallette L-sits
Note: switch between movements every time you break. 

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Tina Schmidt8d

Makes sense.

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Brett Kohout8d

With ya on the bees Sal. 😒🐝

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Angel Anderson8d

Sal must be a military wife, those 4 steps are in our handbook ;)

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14:50 rx weight/jumping pull ups
315 bs 135 snatch then Lil fun with skierg
14:36 (185, 195, 215)
15:35? Snatch instead of cleans (95/105/115)
175 BS
16:40 (60 65 70)
19:22 (185, 205, 225)
165/175/185 | Yoga ☃️
21:55 145/155/165
5 rds 5 strict banded c2b, 5 strict dips, 10 reverse hyper. 3 rds 10 strict T2b 5 hspu
(145, 155, 165), 25 pullups, then 50 box pullups. Yvonne stole my rower.
16:10 155/165/175
Snatch EMOM 115
145, 155, 165 c&j, bs 185, some snatching
Crossfit Southie 26:17
“Filthy 50”
95/105/115
135/165/185 jumping c2b (rough) 1:44 row
that would have been fun being in quality athletic shape.
15:04 (95/100/105#)
Jumping chest to bars from a plate
18:22 @ womens' Rx. was cruising along nicely until i f'd up the last jerk with not such good clean form.
ski erged a bit! Daddy like the new toy!
16:52. 115, 125, 135
BS 160#
Annie at 9:17
Deadlift 8-6-4-2-2-2 205-245-285-325-325-325
12:42 105,110,115. Half pullups 15, half jumping pullups 10
14:59, 95/100/105
sub pu
105, 115, 120. C2b were a struggle today, missed contact on a few.
18:56 130#, 135#, 145# - 2 fails on the last jerk, nailed the 3rd attempt
Squats @ 160#; emom started with 25/12, ended with 15/10 😬😳
125/130/140 10 C2B 15 PU (first 2 rounds) all 25 C2B Last round...BS 195#, 4 rounds 10 strict C2B/10 curls/10 weighted GHDS
13:57 - 105/110/115
17:01 🐢 (135,145,155)
1:40 row, jumping pull ups = death, 165# BS, 95# Snatch But it all was post GAMEDAY WIN!
15:18 185/195/215
Snatch @145# EMOM ,PR snatch at 185#
17:11 @ 175, 195, 225
Studying for tomorrow's Chemistry Lab Final
I got a time. Forgot to look at the clock
Only did 60 c2b as the nips started to chaffe.
17:00 women’s RX
15:20 #125, #135, #145
18:48 145/155/165
130# snatchy EMOM. 10 min ELWB/Assault bike EMOM. 185# BS with a few fails 🙃
Much needed Rest Day
This was awesome to watch tho. You ALL were Awesome!!
14:20/1:58 row. 145/155/165#
13:52 (165, 175, 185)
17:14 205,215,225
15:01, 55/65/70, jumping pull ups
I stole Bruce's rower because Tom stole mine.