Juba

Thursday Feb 15 2018


I apologize for the late post tonight. A few notes, if your kids are sick i.e. have a fever, throwing up etc. leave them home. I want to wish Chol a safe trip to his homeland of South Sudan, be safe and enjoy your trip home. I'll miss you pal. Nice job everyone with a the lifting of weights this week as it sure is fun to watch the PR's that never seem to stop in this gym. 
Have a great Thursday!
1.) Juba
9 minute AMRAP
1 Legless Rope Climb
10 Back Squat 155/105lb
25 Double Unders
then 
5 minutes to find 3RM Front Squat
note: no racks allowed, legless rope climb scaled by climbing to 10' mark legless then use legs remainder of way
if time allows pick one extra credit in class
*2.) 5 Overhead Squat EMOM for 5 minutes @ approx 70%
*3.) Every 2 minutes for 10 minutes 10 Touch-n-Go Power Clean starting at approx 50% adding load each round
note: resting only in front rack
*4.) 5 rounds
20m Farmer Carry 100/70lb
10 Free Standing Handstand Push-ups
note: if you have a tendency to fall over randomly keep a wall within reach
*5.) 3 x 3 minute Assault Bike ME cal, rest 1 minute between sets
*6.) 4 rounds
25 Russian Twist
25 4-count Flutter Kicks
25 Hollow Rocks
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3+3/4 legless role climb
^145 fs. 115 ohs
4 + 1 LRC
205# 3RM FS (cleaned from floor)
3+8 BS. 185#FS
Mod Rope climb
Rope climbs legless to at least 10 ft fs to 170 should have went heavier
Rx Sleep In @ 205#
#gettingthere10more!
3 + 10 bs, 15 step ups
step ups instead of DU. 175 FS, could have gone up
175# FS
4 rounds
2 legless pull each climb and to the beam, rx rest. 135# 3RM FS.
4+2 Squats no comment on fs
1 Legless, 2 3/4 Legless, 2 10' Legless
4 rounds. 95# BS, 🐧s
Legless attempts... got one hand above the other a few times but didn’t get too far overall lol. 115# FS
5+6 BS. (FS:245)
Farmer carry/HSPU ec
4 rounds, R mother f#*&ing X! 195# FS.
I want to move as fast as Buntin some day. #iamslowandold
4+1 rope climb to ceiling
85# BS/135# 3RM FS Plus abdominals EC with "the ladies"
4 rounds + 4 back squats at 85lb.
125lb front squat. Attempted 135lb. Back and traps on fire.
300lb Front Squats
4 + 3 rounds 25 penguin jumps
2 RC and 2 Floor RC 85# BS/90# 3RM FS
3 Rds but got 1 legless climb!
140# 3RM
3+12du legless to about 12ft
Front squats to 155#; OHS @ 105#
4 + 6 BS RXish...**
**all legless rope climbs but connected feet before touching the beam because well...I’m clumsy🤷🏼‍♀️...FS 155# then hit 160# clean for 5# PR...OHS 105#
Legless attempts / 145# FS / OHS EC 85#
GAMEDAY🏀
Resting and mobilizing in a Cleveland hotel.
Like 4 rounds maybe 2 1/2 lrc
Thanks AGAIN Karl for the cool sox
FS @ 245#
Calculus Homework / Juba complete on 2/17/18
3 + 8 bs 85#. Legless 2 pulls. 115 fs.
Sub ring row and ass bike. FS 175. OHS 130. PC ^125.
3Rds - managed 4 pulls leggless :)
5min emom of 5 85#OHS
3rds + 1legless
4 + 1 Legless/ #145
3 + 25 DUS / 165# 3rm FS
1 successful legless rope. Rest were roughly 1/2 or 3/4 way up. 120# OHS EMOM
4+1 RC/175# FS
2hrs of Yoga & MWOD knee therapy & general CF foundations}×3 (shoulder is p**sed off from yesterday😿)
3 rounds + 3 rope pulls
EC 4
4 + 6 BS Rx (except 1 panicky leg wrap on my last reach on last round...good news—I didn’t die)
FS up to 165#
4 rds + 1 LRC
235#
5+1 climb
255 front squat