Dash

Thursday Sep 27 2018


Posture is 24/7 and don’t you forget it. 
Have a great Thursday!
1.) 5 Back Squat every 2:30 minutes for 10 minutes @ approx 90% of 5RM
*2.) Repeat above scheme with Squat Jerk, Push Press, Military Press(behind the neck strict press) & Bench Press
1.) Dash
for time: 
50 Power Clean & Jerk for time 95/65lb
note: for time means go as fast as possible and if you can stand when you are done you didn't go as fast as was intended.
*2.) 3 rounds
30 cal Assault Bike 
15 Push Press 115/85
*3.) 10 minute AMRAP 
1 Wall Walk
30 second Plank
*4.) for time:
1000m Partner Sandbag Bearhug Carry 150/100lb
Note: Transition every 100m (door to door)
*5.) 5 rounds adding load each round
40’ Yoke Carry
40’ Farmer Carry
5 Box Jumps 36/30”
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 

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Jennifer McFall49d

The power cleans were from the ground correct? I feel like I was really slow compared to everyone

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Sylvia Christensen 49d

Affirmative

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165# BA, should’ve been heavier
3:10. BS 170, 175x3, 180
BS 315#
3:17. I liked this one! Lets do it again soon!!
2 Rds @ 335# 3 Rds @ 345# Loving this lifting programming we got going!
2:50 300BS
3:28; 2rds@295/3rds@275.
175#, not 90% hip is ouchy
Up to 135# BS
BS @ 170, PP @ 105, 8:39 RX (guess I didn't go quick enough, I could stand but couldn't breath. The humidity here😟)
4:47 1000m row
2:15 UB
85# strict press 5x5
BS emom @140#
3:17, 32 second PR
Squats @ 165#; assault bike/push press 12:30
BS 215#, Tuesday partner wod with Chris, hip ext/GHDs/bent over rows
165# BS
Assault Bike/Push Press & Yoke Carry/Farm Carry/Box jumps with Mike! BS 190#.
B's 255# ec with megan
30-10-10 / Forearms and grip were the weakest link / *2.) complete in 7:44 with UB Push Press every round / Minute plank holds & 5,4,3,2,1 MUs from 9/25/18 complete in 7:45. Held a towel between my feet to keep them together throughout the entire movement.
BS #135, 10 min airdyne
2 rds bs@135 3 rds@145
^200x5 BS
BS @165#
FT: 800m run, 50 lunges, 25 pull-ups, 800m run, 50 lunges, 25 push-ups, 800m fun, 50 lunges, 26 DB OHS (40#). 30:10 with a 20#. Fun!!
4.5 mile walk
1:26:00
3 mile run because that’s far enough
#50 flew out of my hands. Hook grip people.
2:38 (:28 PR)
275#
6:09, 35#
BS ^115#