Fool

Wednesday Feb 14 2018


Quick update on the Virus order forms and catalog;  we have requested an updated catalog and as soon as we get that we will print it and get it on the desk.   

Happy Valentine's Day!  Remember to tell those that you love how much they mean to you today...and every other day too!
1.) Every 2 minutes Push Press 6-5-3-3-1, start @ approx 60% adding load each round
2.) Fool 
21-15-9
cal Row
Deadlift 95/65lb
Hang Power Clean 95/65lb
Strict Press 95/65lb
*3.) for time:
12 minute cap
10 Snatch 135/95lb
15 Box Overs 24/20"
8 Snatch 155/105lb
15 Box Overs 24/20"
6 Snatch 185/125lb
15 Box Overs 24/20"
4 Snatch 205/135lb
15 Box Overs 24/20"
2 Snatch 225/145lb
15 Box Overs 24/20"
Note: power or full Snatch allowed
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 2 minutes between sets
*5.) 100 Push Ups
Every time you break complete 20m Handstand Walk, dropping to knees constitutes break holding in some form of plank while you rest is ok 
*6.) EMOM for 10 minutes
Odd: 10 GH Raises
Even: 10 Wide Grip Strict Pull-ups 
Note: wide grip means hands outside of shoulders 
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^125 pp pr?? GH raises & strict pu
11:40 55#
Up to 85# PP and chitchat with Jennie C!
160# PP
13:03 55#
PP ^120# (5# PR!!) DL EC w/5 rounds of 10 box overs in between
PP 65-105#
11:24? 95#
205 PP
100 PP
12:54 @ 85#
PP ^185#. Left a Valentine for everyone who made & hung a paper mailbox
Light push press. Hspu work. Weightlifting class and yoga
12:02 @ 75#
175# push press. Pretty pleased with my bad self today.
Track workout
9 something?
PP 85-150. Partner WOD with Fonti
12:30? 80#
145# push press x1
12:32 rx
PP ^ 100#
155x3, 11:29
55-100# PP
70# pp
85-95-115-125-140. 5lb pr
RX 12:45
10:47 Rx
215# PP
235lb PP. No shoulder pain again! ๐Ÿ˜Š
SP got me...๐Ÿ˜ PP to 95# (maybe a PR?)
PP ^135#; snatch/box overs 11:48 65-85-95-105-115; deadlifts 205#
PP up to 145# (10# PR), DL 205#, GH raises and strict wide grip PU
Rest day - but looked fun!
Fool was FUN, PP - 105-135#, GHD + TTB work.
Pp up 2 #220
Strict press broken up into: 11-10, 8-5-2, 5-4 / Push press: 6@135 WU, 6@155, 5@185, 3@205, 1 out of 3@215, 1@220# PR! / Snatch doubles: 95,115,135,155,165,175 and a single @ 180#. Wanted to do a snatch EMOM @ 180#, but my shoulders were too fatigued and I was failing. / Windshield Wipers: 1 set of 10, 3 sets of 6.
17:15 RX FS instead of DL
#90 SP
Up to 105# push press
Slower than Karl. Done @ RX
^155# PP not a PR
11:01 RX
#135 PP
PP to 125#
9:30 Rx
Fail 255# PP last lift. First time in a long time for cleans - weโ€™ll see how the elbow likes it later today
PP 90-105-115-125-145. 3x5 DL 255#. Snatch/BJO 1/2 snatches at 145# (after cap). 10 min EMOM: 25 DUS/10 T2B (turned into about 5 half way through oops)
**@#40 (&"didn't die" or cry, tomorrow will tell tho). SP: #45-80 (slowly going up), MWOD knee therapy, Yoga.
13:45 75#
PP 155#
10:20 with a break to give my knee a break after I heard itโ€™s snap, crackle pop
Couple hundo for PP
10:33 Rx
195# PP
Up to 205#
14:41, 55, 35 &15#
30# PP