Aragog the Acromantula

Wednesday Jul 24 2019


1.) Every 2 min for 5 Rounds
8 Strict Press @ 60% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 12 min AMRAP
10 Deadlifts 115/85lb 
8 Hang Power Cleans 115/85lb
6 Front Squats 115/85lb
40ft Bear Crawl
*3.) 5x12 Push Ups w/a tempo of :04 down :01 up

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6 + 3 hpc rx 12 min amrap
Shoulder taps for bear crawl. Strict press done at 40#
5 + 10ft Bear Crawl Rx
Oof. 65# SP.
7+3 DL @ 65#
5 rds - 12 DL @ 105# 100m run 10 PU. 10:29
9 + 5 FS. Finished 6, but Justin no repped me 😒
125# SP
4 + 1 FS @ 95#
Lotsa back rolling between rounds.
110strict press; 7+3cleans(sub ghd for bear crawl)
5+2 hpc rx
70# SP
6 + 8 HPC @ 55# (KB deadlifts)
45# SP
6 rounds + 8 DL
SP @ 55#
7 + 8 DL’s @ 12 min cap.
SP @ 85# / EC #3 with sets of 10 strict ghd sit-ups after each round of pushups
8 + 4 DL
SP @ 95
60lb press. 6 rounds at 65lb
5 rds and 8 HPC
126# Strict Press
9+3 Hang Power Cleans
115lb Strict Press
7 + 3DL RX**
60# SP // 12:44: 50db sn, 1mile Run, 50db @35lbs //**Kelly’s modifies 15 minute AMRAP at 615 🤪
8 + 10 DLs Rx
4 mile run before class. Edit: 6:15am did a 15 min amrap....😘 Kelly
6 + 20ft Bear Crawl
70# SP
8+5 DL@ the 12 min cap 105#SP
50 db power snatch@65# mile run 50 50#db snatch 12:57
Bike ride to Willems Landscaping to look at trees / 7/24 programming complete on 7/25. Strict press 1 rep up to 165# then 5x8 @ 115# / 8 rounds + 8 HPC / Rep scheme: 9 DL, 1 DL + 6 HPC, 2 HPC + 6 Front Squats, Bear Crawl.
70# SP
7 rounds @ 15 minutes
85# SP
Done w/o BCrawl
#85DL & 55# HPCln & FS. PEC: 20’ bike + 3x{GHHE/GHR/GHSU
6 rounds + 8 DL
2 rounds at 115, rest at 95, SP at 80lbs
7 + 3 cleans
8 rds + 4 DL; 95#
5 + 8HPC, 45#
30# SP