Wednesday May 23 2018

When running today please run against traffic the entire way so, at the 800m turnaround look both ways and when clear cross the road. Same goes for when you get near our driveway on the way back in. Also, when running across an intersection (youโ€™ll cross them 4 times) make sure you make eye contact with the driver of all vehicles. Drivers are not the best these days as it is with the all the distracting technology and the drivers within our park are no exception. Please be safe and one more thing, run fast!
Have a great Wednesday. 
1.) Slither 
Run 1 mile
3 rounds
25 GHD Sit-ups
20 Overhead Squat 115/85lb
Run 1 mile
*2.) 5 Push Jerk every 90 seconds for 5 rounds @ approx 60%
*3.) for time
50 Push-ups 
40 Strict Pull-ups 
30 Push-ups 
20 Strict Pull-ups 
10 Push-ups 
*4.) EMOM for 10 minutes 
1 Legless Rope Climb 
1 Rope Climb
*5.) Deadlift 3-3-3-3-3-3 @ approx 75%, rest no longer than 3 minutes between sets
*6.) 3 rounds
15 Reverse Hyper
10 GH Raise 
10 Parallel Ring Rows
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That did not go well...major headache from ghds
65#, woof, push up and deadlift extra credit
35:35 40# OHS
1) 27:30 ohs 95#, 3) 10:52, 5) 315#, Yesterdays Clean Ladder to 225#
29:47 or 30:47
IDK but not good either way. Sub FS for OHS. DL 305#
31:20 95# OHS. Side ache on second mile for first half. It sucked.
With Whitney at home.
All the minutes
1-mile, front squats @ 85#, situps, 2000m row
23:37 RX
5 Push Jerk every 90sec for 5rd @ 60%- 145# 50Push up 40 strict pull up 30 20 10
UGLY OHS, 2K row for first mile, ran second mile :) Thanks everyone for all the running cheers!
GHD Vertigo ๐Ÿคข
55# OHS, GHD to //. Happy that knees felt good.
so no pr by any means but got through all my ohs in two sets so i got that going for me
95# and parallel GHD
Push Jerks 95#
31:55 65lb, ran 1st mile, 2nd rowed. SI joints locked up
29:38 20# medball abmat sit ups, 95# OHS, row 2000m for run
Canโ€™t remember the last time I tried to work out at 6:15am ๐Ÿ˜ต And I accidentally did 25 OHS my first two rounds ๐Ÿ˜
๐Ÿ‘ถ๐Ÿผ mods: knees to 90, 55# ohs ... but I ran the 2 miles. Iโ€™ll chalk that up to a win.
The โ˜€๏ธ was warm!!!
26:52 rx....heart rate through the roof
Push jerks 105#
Push jerks 105#, push-up/strict pullup, DL 195#
Day - Of - Rest
Writing this early bc maybe it will make me actually take the day off. Bad at resting. ๐Ÿ˜–
DL @315
32:02 55#ohs w/1br break. Hspu-50 box/knees.
Went Sporting Clay Shooting at Little Creek Lodge! Shot a 25/50 for my first outing.
I don't remember time at all! But did it RX, OHS nearly killed me
PJ 105x1, 115x4. DL 3x6 255#. 15 muscle snatches 55-105#. 3 rounds: 30 hollow rocks, 60 sec plank, 5xHS walk mini obstacle, 3 BMUS (technique)
**1600m SkiErg (v. run)/#25 OHS/GHSUโœ“ EC#6: โœ“ (+GH-HE)
29:45 95#
In the words of Vader, "I find the lack of air flow disturbing." EC #2 @115, EC #3
95# and parallel GHD