Blue Stain

Monday Sep 17 2018


You don't climb mountains without a team, you don't climb mountains without being fit, you don't climb mountains without being prepared and you don't climb mountains without balancing the risks and rewards. And you never climb a mountain on accident - it has to be intentional. 
Mark Udall

1.) Every 2 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes 
1 Max Effort set @ approx 90% of previous 5RM
*2.) Complete 5 x 5 + 1ME @ approx 90% of Power Jerk, Bench Press & Push Press. You can use the same scheme as above also. 
1.) Blue Stain
3 Rounds 
100m Run
18 Alternating Dumbbell Power Snatch 50/35lb
100m Run
18 Pull-ups 
*2.) 11 minute AMRAP 
1 Legless Rope Climb
15 Hand Release Push-ups 
*3.) 10 minute EMOM 
6 Hang Power Clean & Jerk 115/85lb
3 Muscle Ups 
*4.) 3 minute AMRAP 
Strict Chest to Bar Pull-ups 
*5.) 3 rounds
25 GHD Sit-ups 
1 minute Marching Plank 





Login to comment
Whiteboard
BS^175. 7 reps at 165. Ghds&planks done
355x5, 315x8
375# for 5 340# for 11 Previous 10RM was 325# 🙃
8:11RX BS 285 5R 265 *12
6:48RX; 295-BS; 10Reps@265-BS
Sunday DU/HSW wod
305x5 on BS
25#DB. BS ^150#. ME 15@135#.
215/185-10, 9:06
12:07 @ 30#. 5RM BS 135#
235# / 7 @ 210#
12:38, 20# DB
115-155 5x5. 11 reps @ 145.
11:44, jumping pull ups and 35# DB
155#BS, 6 reps
165#, 155# x 10
BS up to 150# then 10 reps @135 ghd/plank EC w/ Toni
Squats 145/155/165/175/185 then 8 @ 165#
BS up to 225# (10 @205#), Handstandwalk/DU WOD, SPUC, bench 5@125#/10@115#
185# BS / 15 @ 165#
9 SPU for 18 pull-ups. BS ^ 210. 190# x 12. Squat clean complex. Deadlift complex. GHD/Plank EC.
BS 185/205/225/245/265; 10@235
12:26, 20#db. 152#bs,, 5 reps then135#6reps
PR- 25 mosquito bits from knees to hips!
UB movements except for 10-8 pull-ups in the last round / HBBS quints: 135 WU, 185, WU, 225 WU, 245, 265, 285, 305, 317# / 10 reps @ 287# which is a 10RM PR! / EMOM10: 3 ring MUs for 30 total.
12:20? #30 DB
^#145, #130 x15
BS to 145 then 10@130/12:40 25#db
Yoga w T
^200 BS (180x8)
11:31 - melting 🐢
135/145/155/165/175, then 7@160#
9:44. 185# 5RM
5x800m run, 45 sec. rest (20# vest) 3:40, 3:54, 4:04, 4:10, 4:20 then...3 rounds: 10 DB OHS(R), 10 push-ups, 10 DB OHS (L) 50# DB/vest
**100m SkiErg/18 #35 KBS/6 pullups &12 RRows. BS: to #120, 10 @#105
205#, 185# x 15
225/255/275/295/305; 10@275#