Run N Out

Tuesday Oct 23 2018


Our new Gymnastics Class continues today, focusing in on pull-ups this month.  Class is at 8:15am this morning with Kelly. 
Have a great Tuesday!
1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM 
Then 
3 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull 
*3.) Clean Deadlift 
*4.) RDL 
*5.) Bent Over Row 
1.) Run N Out
11 minute AMRAP 
50 Double Unders 
25 Deadlift 115/85lb
11 Bar Facing Burpees 
*2.) for time:
50 Front Squat 95/65lb
Note: Bar stays in Front Rack 
*3.) 10 minute AMRAP up the ladder 1,2,3,4,5....
Strict Pull-ups 
Toes to Bar
Bar Muscle Up 
*4.) 9 minute AMRAP 
1 minute Plank
40โ€™ Plank Walk
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Pc ^135. 50 FS 1:53
Cleans to something. Not a fan of kilo math ๐Ÿ˜‚
3 + 11 DL.. 100 su, 85# DL, pu off wall/air squat
PC ^ 85#
170# 3 RM clean
155 cleans, 135 for 14
3 rounds, 20du
3 + 25 DU
Up to 135 Kgx3, 115 Kgx9
4 + 25 DUs. Getting way better at DUs :)))
3 RM @ 295#. 12 @ 270#
4 + 2 burpees
^165# PC
350pc 3 rounds 8 DL
5rds; up to 120kg(264) cleans; 110(245)X10.
3rds 25ghds 1min plank Assault bike 90 second sprint 60 second rest 85cals
69kg clean and sprint to the airport โœˆ๏ธ
3+9 DL rx
PC ^ 53kg. 14@48kg
2 + 22 DL RX
Light cleans. Working on form
5 rounds
PC: 220 - (12 @ 200)
3 + 25 DL's / fun workout!
PC - 185# / 12@ 165#. Little bit of skill work with Megan.
^53 kg PC 3x5. 17@ 50kg ME 3 min.
3 + 35 DU
PC up to 90kg, 14 reps at 80kg Fun to do fitness under the CFGB lights again!
115lb, 10 @ 105. 2+ 50 (RX wt, 50:50 du&su). 5:11 RX FS
2 miles of hill sprints
2 rds and 25 DL
3 rep max at 95 kgs...10 at 85 kgs
3 + 6 DL, 85#
105 # PC 14 @ 95
2 + 9 BFB Rx
First set of DUs was atrocious๐Ÿคฌ PC up to 55 kg (1# PR)
PC ^155# (1 rep)
4+22 dubs... snail status at BFB๐ŸŒ๐ŸŒ๐ŸŒ
Power cleans up to 68kg, 50 front squats 1:31, hips to rings/hips to bar/GHDs
3 + 2 burpess
72kg clean - 9 at 65kg
Damn you Nate Hall.
4+29 dubs. ^83kg clean. Failed on 3rd rep. Pull up/TTB/BMU ladder but more like skill work w Jimbo! :)
PC up 2 100 keys
4 + 9 Deads (Megan, Megan, Megan)
PC ^ 225#
3 rds + 40du, rx. Clean 120# 3rep, 14 reps at 107#
Studied for Calculus 2 - Exam 2 / Run N Out complete on 10/24/18: 4 rounds + 6 bar-facing burpees
3+7 burpees RX
Cleans to #115
PC ^ 50kg/14@45/2+25 du RX
DU sucked but dl were unbroken
2 rds + 20 DL
163 lb 3 RM
4 + 6 DL rx
PC to 64kg then 10 at 59kg
75kg 3RM. 10 EMOM - ODD: 10 jump squats, 20 sit-ups EVEN: 10 jumping lunges, 20 sit-ups ๐ŸŒถ Evening: Run 2 miles (20#) 16:44 5 rounds: 250 row, 1 min rest 7:42 5 rounds: 15 cal assault, 1 min rest 9:21
***modified w/: 100 SU/SA KB DL@#45/26 Step-ups@14". SA BOR: #50/52.5/55/57.5/60 -> ME: 36 @#52.5. Pre: 25 min HIIT Spin
4 rounds even. PC to 75kgs
50 FS in 2:09, 2 sec behind Kim. EC 3 up to 1/6 MU. 3 rounds hip/back extension and ghds. 50 ghd situps. All the things day 2
4 + 15 DL
Power cleans up to 67kg
3 + 19 DL, was a ๐Ÿˆ today
195#, 175# x 13
2 & 3 DL, 55#
PC ^ 85#