Hell-o

Wednesday Feb 7 2018


Short post tonight, you all are doing great work and I appreciate your effort even though sometimes it may seem otherwise. I only yell because I care. Love you all. 
Have a great Wednesday! 
1.) 2 Front Squat EMOM for 5 minutes @ approx 80%
2 min to add load
then 1 Front Squat EMOM for 5 minutes @ approx 90%
2.) Hell-o
20 minute AMRAP
15 cal Row
rest 30 sec
60 yd Shuttle (5/10/15)
rest 30 sec
15 cal Assault Bike
rest 30 sec
*3.) 5 rounds
10 Power Clean 225/155lb
25 Double Unders
Rest 1:1
*4.) 14 minute AMRAP
20m Overhead Lunge 115/85lb
15 Toes to Bar
10 Box Overs 24/20"
*5.) 5-4-3-2-1
Legless Rope Climb
20m Handstand Walk
note: scale with legless to the 10' mark then use legs remaining 5'
*6.) Suck it up
Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.

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5 rds + 5cal row
165# & 185# FS
Christian said I had to get 7.. I failed. 🤷🏻‍♀️😂 FS @105# & 120#
5 rounds and 4 bike cals.
175,185. PR front squat at 200!!!!!
Enough rounds to sweat.
275 doubles, 305 singles
20 Minutes Moving
230#/260# FS
6 + 10 cal row
225 --> 255 FS
205/235 FS
5 + 45M
135# & 155# FS
Unplanned rest day
(Needed it)
Track sprint workout & BS @ school
2-2-2-2-2 @ 80%
FS@75#. Hamstring is feeling better but not there yet. Legless rope climbs and handstand walks was fun and suck it up for EC. Thanks Justin for making me keep my weight light.
165->190. RC+HSW Work. T2b
4 + 15 cal @ 15 min
FS 105#/125#
#3 Ec @195
Too much weight but felt like beating myself up a little to forget about shit for a little while.
5 rds + 5.2 cal bike
115#/ 3 @ 125# then 2 @ 135#
Kept moving ?
125x2 EMOM then135 for first round of x1 EMOM and 145 for next 4.
140lb, 160lb
5 rounds + 2 cal
5 rds and 2 cals
225 / 265 fs only 3 at 265
285x2 Squats; 315x1 squats
100#, 115#
6 + 4 Cals on rower
155-165 front squat
5 + 12 cal row, FS 170# and 190#
EC OHS with 50# dumbbell and ring rows, strict HSPU and kipping PU
5 + 4 bike cals
EC: PC/DU 105#
6 rounds at 19:37
fs 155#
6 + Row & Run
145—>165# FS, 125# PC/DU x 3 rounds
5 +15 Cal row
255/285 FS
Front squat doubles @ 260# / Tried going up to 280# for singles but failed, so I stayed at 260# for the singles as well. Actual 90% should have been 301.5# / 21-15-9 275# DL and 24# box overs from Monday complete in 5:27
Participation
✔ FS #115/ #130
Du and Cleans#95
5 rounds: 10 PC (155), 25 DUS 19:02 (el oh el). 155 - 170 FS. 5 rounds: 20m OHWL, 5 BMUS, 10 PUS (till I ripped so RR instead) my cfgb age is now 3 y👧🏽rs 4 month so that’s kewl
5 + 13 Cal
165 - 185 FS
5R C2/4 SkiErg/4 🐴bike**
**12 Cals on SkiErg v.Shuttle run. FS: 100&105 (both 2reps🙄) AM: SkiErg/AMSU/KBS (27-21-15-9), Knee therapy.
6 rounds even
155->175 FS. EC #3 w/ Liz 115 power cleans
FS @175# and 195#
185#/205#
6 + 60m @ 19:33
250/285 FS