Hermes the Owl

Friday Jul 26 2019


1.) Every 2 min for 5 Rounds
8 Back Squat @ 60% 1RM (does not have to be unbroken, just completed in 2 min)
2.) 4 Rounds
5 Bar Muscle Ups
10 Ninja Roll Ups
20 GHD Situps
*3.) 5x8 Seated Kettlebell Strict Press
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11:18 Rx
155# BS. Hands are toast
Squats at 285#
10:12 (RR to save the hands); BS 145#
3+7WB partner wod w/Mike and the rest of the 7:15 crew
10:27 (Strict pull ups in place of BMU)
Box BMU, crossed ankle roll up, ghd to //. BS 120#.
3+5 MU at the cap
Squats at 235 and last 2 sets at 255 Yikes the hands took a beating this week.
135 BS. 4 rounds +6 ninja roll up
Scsle: Strict pullup, 15lb abd mat su
12+ (BMU off box)
115# BS // partner wod w Maria and the 715 crew...she’s a rockstar.
finished after the cap + 1 ripped hand
140# BS
🎁
165# BS. + WOD 1 and WOD 2 from rumble on bay w Dusty.
Bs @235#. 12:15 abmat su w/ 50# slam ball
Fun w/ 7:15 Crew
HBBS: Single @ 305, 5x8 @ 230# / 1.) from 7/20 complete in 9:38 / 2.) from 7/20 complete in 10:26.
I’ve had better performances.... :(
BS @ 205#
9:05 (box bmu, Ghd to //)
150# bs
145# BS, 11:54
My mat turned into a slip-n-slide 😝
πŸ”₯πŸ”₯πŸ”₯πŸ§˜β€β™€οΈπŸ”₯πŸ”₯πŸ”₯
BS @ 165#
BS 75#, Completed the rest!