Dengar

Monday Jun 3 2019


1.) EMOM 7
3 Power Clean @ 80%
2.) 40-30-20-10
Wallballs 
-100 Double Under buy in and cash out 
-15 GHD Situps between rounds
*3.) EMOM 7
3 Split Jerk @ 80%
*4.) 8x5 C2B
*5.) 8x5 hspu
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Power Clean: 100# , RX 9:13
240# Power Clean. 3 in the first 4 minutes. 9 in the 5th minute.
135# Clean
9:34(14lb wb); 15lb PC
195# PC
12:29 (DU work first 2 min, 200 singles cash out)
145# Power Clean
Ghd to //. PC @110#.
DU practice and 200 SU, GHDs to // Light PC at 60# for wrist and plank holds in between rounds
PC: 195#
PC @ 165# / Special shoutout to Michelle Bonkoski for the awesome workout music selection. Super motivational! #dixiechicksforever 🤘🏼
Time cap
180# power clean
230lb Power Cleans
13:00 + finished the last 15 du
115# pcl
Sunday’s wod
14:00ish at home. 65#
Freaking shoe laces. Wanted sub 9.. PC 155#. BMU practice.
PC #165
With an extra set of GHD sit-ups after the 10 wallballs: 9:08
Power Cleans (3 singles) @ 210# / 4x10 Walking Lunges @ 185# / *4.) & *5.) complete as an EMOM16 switch between 5 C2B and 5 HSPU.
12:15 single unders, #12 WB, kbs
#85 PC from hang
9:58 (200 sus, 14#)
125# pc
**WODMods: 30 DU +175 SU/#10 WB & 8’+. PCln@#85 (3@#90 but too fugly!).
It got done
PC 155 I think
PC @ 135#