DOS Easy

Wednesday Oct 31 2018


This Saturday huuuuuge going away party at the gym 1-8 pm for myself and James Mueller as we are leaving CFGB for a year. Beer and snacks will be served and if anyone wants to bring a snack, please do. 
Have a great Wednesday!
1.) Every 2 minutes for 5 rounds 2 Front Squat establishing a 2RM
Then
1 ME set @ approx 90-95% of established 2RM 
*2.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
Do not take over 20 minutes for each below using the same scheme above using rests of no more than 3 minutes between sets:
*3.) Establish a 2RM Squat Jerk / ME @ 90%
*4.) Establish a 2RM Push Press / ME @ 90%
1.) DOS Easy
3 Rounds 
15 Handstand Push-ups 
Run 800m 
15 Kettlebell Swings 2/1.5 pood ๐Ÿ‡บ๐Ÿ‡ธ
*2.) for time
7 Push Jerk 185/135lb
9 Muscle Ups 
1000m Row 
9 Muscle Ups 
7 Push Jerk 185/135lb
*3.) 21-15-9 
Strict Pull-ups 
Sumo Deadlift High Pull 115/85lb
*4.) 7 minute AMRAP 
15 Hang Power Snatch 75/55lb
9 Bar Facing Burpees 
*5.) 3 Rounds 
15 Reverse Hyper
15 Supinated Grip Bent Over Row 95/65lb

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Bradley Boockmeier41d

Will there be guacamole?

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Justin Peterson41d

A party from 1-8pm on a Saturday? Better order 69 pizzas

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Bradley Boockmeier41d

Youโ€™re gonna need like at least 8 cups of white rice.

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^165 2rm. 6@145
145# FS, 130# x 6. HSPU from box, 1 pood.
180, 165 for 4.
2 rounds plus 12 HSPU. I am a very slow runner. But at least I did HSPU!!! So maybe I used a mat for 1 round, and a plate and mat for the next 2.
350# 2RM 6 @ 315#
17:15 95lb sp instead of hspu. 265fs
305FS PR; push jerk, MU,Row wod; dont remember wod time.
FS@200#
19:56. ๐Ÿข๐Ÿƒ๐Ÿปโ€โ™€๏ธ
40# KB, 1 abmat strict HSPU. FS ^135#. 10@125#.
19:20* HSPU's off a box.
subbed PP for FS. up to 165#
18:20. Lotsa mods
270# FS for 2...1 at 245#
375lb front squat PR. ....and then 0 @ 335lb
That 1.5 KB...๐Ÿ˜ฉ FS up to 155# 5 at 140#
Light push press ^110#
FS PRโ€™s! Double at 212 (10# PR), hit a single at 217 (3# PR)... push jerk/MU/row WOD, strict work, bench up to 140# for a 7# PR
18:35 โ™ฅ๏ธ
185# FS - PR for 1RM so thatโ€™s neat! ๐Ÿ‘Š๐Ÿผ
Russian Swings (shoulder). Another reminder of just how far I have to go and a lesson in not fueling properly. 2 rpm FS 225#. PR for front squat and it was a DBL! :)
16:20 (2 & 1/2 ab mats for HSPUs)
17:49 I think (1.5 pood)
2 RM FS @ 325
135# 2:rep max, 3 reps at 90#.24:26 40#kb, 35# plate for hspu.
UB Movements / Front squat doubles: 225, 255, 275, 295, failed 305, failed 300, no ME set / Snatch from yesterday: 95, 115, 135, 155, 175, 185, failed and then hit 195# / Order 66 from yesterday complete in 7:04 with UB movements except for two trips on DUs / Seated straddle leg raises / Press to Handstand skill work / 2x10 strict GHD sit-ups holding a 25# plate behind my head.
215#FS, 195# 5 reps 1 ab mat 24: 37
12:31 hspu 2 mats, #40KB, 1.2 mile bike instead of run
Fs to #145, failed 2nd attempt st #145, 6 @115
FS^135/5@125/22:11
Working on wide feet depth in FS Mat and 35# khspu/40# kb
16:46 (box hspu, 1 pd)
165# fs, 4@ 155)
17:56, 175# 2RM
๐Ÿ–ค this WOD
SA DB SP #15/1.2 mi Ass. Bike//#35:SA KBS , 3ร—{155 BP/15 H-bridge/25 GHSU.
16:29 205# FS
20# PR FS lol. 2 reps after for the "max effort" at 185. Should set these things more often for sure. 205# Benchpress. EC6. Some wierd ab stuff with Kim
245# FS, PR! 225# x 3