Nippet

Thursday May 9 2019


1.) EMOM 7
5 Strict Press @ 60%
2.) 10-9-8-7-6-5-4-3-2-1
Front Squat 135/95lb (From the ground)
-20ft HS Walk after each round of Front Squats
*3.) 5-4-3-2-1
Sandbag Clean 150/100lb
-10 Cal Row after each set of SB Cleans
*4.) 3 Rounds
10 Back Extensions
10 GH Raises
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12:28 Rx, 75# SP
LOVED that
65# 10ft HS Walk 55# SP Sandbag clean/row EC w/Lauren
Cap (LRx)
Strict press @ 95#. HS holds w/ awesome wipeouts.
145 strict press
11:37 palm raises
65# strict press
8 something @ 65#, walk with 25# plate overhead
50# SP
Capped during round 3 of HSW. Finished post cap.
SP @ 85#. / Also did some ab work.
55# SP, 85#FS, box assisted Shoulder Taps.
105 strict press
11:30 RX weight, around the worlds for HS walks. Struct press 60lb x4 rounds, 65lb x3 rounds
10 ish. 95# fs and short hsw
120# sp
115lb Strict Press
#75 FS #45 strict press
Lots of HSW practice. 55# SP
95# but wall walk into 20 taps. SP @50#
SP 65#
Capped. Was on round of 3 HSW.
Shoulders fatigued fast. Wowza. SP 75 for 3 rounds dropped to 65. Some open gym fun w Kelly.
115# strict press / *3.) complete in 5:32 / EMOM8: 4 DL @ 315# and 4 Box Jump Overs @ 30" / 3x10 strict GHD sit-ups while holding a 25# plate behind my head.
9:10 #80, 20ft walk with overhead KBs #26
Strict press #50
12:04 2wallwalks
115 strict push press
10:49 (95#, wall facing shoulder taps)
65# sp
**WOD Mods: 10-9...5-5-5-5-5 Cal SkiErg & HS & wall. DB SP: #17.5(L)/#5(R). 30 min bike, 100 AMSU & Mobility.
10:19, sit ups w 6#WB, 10 shoulder taps from box each round
30# SP