Leaf

Wednesday May 1 2019


1.) EMOM 12 
Odd: 10 Slow Back Extension
Even: 8 Ring Dips
2.) 15-12-9-6-3
Push Jerk 115/85lb
Hang Squat Snatch 115/85lb
*3.) 4 Rounds
10 Alt. DB Snatch 70/55lb
80ft (20 down and back 2x) KB Farmer Carry 70/53lb
*4.) EMOM 5 w/ 15 sec reset time
10 GHD Situps, then max Assault Bike Cals
-Melt your face off

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12:05 @ 75#. Ow.
65# Tom Fameree is really starting to make me look bad.
10:59 65#
✅EMOM
11:11? @ 95#
DB snatch and Farmer carry for EC @ 70# / woof.
9:02, 80lb modified by eliminating the reps of 15 to work on heavy cycling
EMON done
7:02 at 95#
Assault bike/ghds 42.6 cals; yoke/400m run 5 rounds
5:19 (box overs and hang squat cleans...shoulder)
Some gymnastics fun and assault bike tabata
11:43 RX
Woof. That was tough. Bike GHD ec w Pauly and Laura!
*4.) 56 cals / *3.) complete in 4:30 / 5:00 to complete the 135# bench press and 25# medball sit-up from yesterday / 5 rounds of 7 BOBBR @ 155# & 30 second cannonball hang / Couch Stretch mobility.
9/8 EMOM
9;30 (65#)
8:02 w/ MEGA Mods
Mods: 10kg PJk/#35 PSn/#5 PVC OHS. HH-BE + 5 S-PU (band asst)☑️. Pre: 30’ bike & AMSU/Sq/JR/Mob
I take back every mean thing I said about yesterday‘s WOD.
7:23 @ 95#
Woof, that hurt as much or more than yesterday.