Mini-me

Monday May 21 2018


I want to congratulate all the runners that participated in running events this weekend and Charlie for lifting all things awkward and heavy this weekend as well. Also want to congratulate Will for breaking the Guinness World Record for a Marathon with a 100 pound pack and a final congrats to Danica Patrick on qualifying 7th for the Indy 500. Great weekend!
Yo Monday!
1.) Mini-me
500m Row
100 Double Unders
400m Run
2.) 5 Push Press EMOM for 5 minutes @ approx 60%
*3.) With a partner alternating every time sled stops moving
200m Sled Push 4x45/3x45lb
Every time movement is stalled partner pushing the sled must complete 15 Push-ups prior to next partner starting
*4.) 400m Kettlebell Front Rack Carry 1.5/1 pood
*5.) 20 minute AMRAP on Assault Bike
20 second Sprint
40 second Steady Pace
note: record total cals
*6.) 50 Back Extension 
note: Precise 
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Theresa Rosenquist206d

๐Ÿ˜ฎ๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š๐Ÿ†

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5:41 lots of trips ๐Ÿคฆโ€โ™€๏ธ
80 pp
Singles. 55# pp press. kB carry with 18s ub. 20 min amrap spring. Yesterdayโ€™s front squats at ghd/toe to bar emom. 50 slow temp ring rows, 50 ring dips.
7:04 rough one
Push press @ 75#
157.5 PP
5:22, PP 135# last set 155#, #4, #5 (6.7 mi, 230 cal)
PP 135#
6:25 115#PP
5:54 full cheat
Singles. 115# Push press
80# PP
6:27 135 PP, 400 m FF cary, accessory work
4:38; 155pp
10min EMOM 3Hpc 165# 4 strict hspu 5box overs
30 minute RUN!
75# PP. 18# KB. 40 back ext.
PP 105#
75# PP. CONGRATS MEGAN ON YOUR FIRST MUSCLE UP!
Redo at 4:15 today and got 6:01. 1:12 improvement from this morning. PP @ 130# W/Sal
EC, #4 w/Tom S., Brad & Christian. Woof!
6:20 or 6:40 can't remember
65# PP 5x5 EMOM. 26# kB shoulder carry, some GHDs
6:29 crappy DU
125 PP
7:43 RX today's wod. WOD #1: 1mi run, 21 C&J, 800m run, 21 C&J, 1 mi run. 105lb RX 42:34
2nd wod; 10min amrap: 5 hspu 25lb plate +abd mat, 10 ring dips, 15 pushups, 30 du. 2 rounds +1hspu.
155# PP
6:17, lots of trips
PP @ 95#; assault bike 20 min: 215 Cals; crossover symmetry TLC
5:35...damn dubs got me bad
PP 90#, 20min AB (sprints), muscle up/hips to ring work, KB front rack walk, yoke/slam balls
85# PP + DL/BJ EC from last week with Nicole!
6:19 / 5:30
Dubs got me. 95# PP. Front Rack Carry 40# KB bc I don't speak pood. Back Ext/GHD/Plank 3 rounds x 10. FIRST MUSCLE UP!
4:32 unbroken
PP - 155# / FS from Sun @ 195# for 4 rds.
6:50, 70#push press. 50 back ext. 50 hspu from box. 5 sets of 10.
1:35 row / Tripped twice on DUs / 5x5 UB 190# Push Press / BREHM that was programmed on 4/27/18 complete in 10:25 with UB 225# back squats cleaned from the floor & 3x10 HSPUs / 2x30 bicep curls with the barbell :)
165# push press, 5:18 Mini me, maxed out squat @ 410#
Scaled to single-under jump rope
130# PP w/ Jimbo
85#PP
5:53?? 105# PP
20 mile ride/18.8 mph RIP legs โšฐ๏ธ. 1 poof KB carry which was a deceiving trap. 5 min EMOM: 10 DL (155), 5 BJ 24. 100 m HS walk, 5 HSPU with every break (5 rounds of 20m, 5 HSPU)
105# PP
**โˆ†'d to 200 SU & 400m run to 0.7 mi AssBike. ๐Ÿ˜ณ๐ŸคขBOR (v. PP) @#75 . 400m KB-FRC @26's. PEC & PT.
8:00 105# PP
Did 50 DU then ran then did 15 more before the time cap. DU speed bump ere time ๐Ÿ˜…. Then EC 4 & 6. Then 5 rounds of 10 DL @225 & 5 box jump emom. Lastly 5 rounds of 20 ghd and 10 hand release push up
PP 95#
135# and #4
6:36, 45# plate step ups
^30#PP, scaled Suck It Up