FARP

Monday Feb 24 2020


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Have a great Monday.

1.) FARP
21-15-9
Row, cals
Dumbbell Hang Power Clean & Jerk 50/35lb
Pull-ups
2.) Every 3 minutes for 5 rounds 3 Front Squat @ 80%
*3.) 7 minute AMRAP
7 Push Jerk 155/105lb
7 cal Assault Bike
*4.) 5 rounds
12 GHD Sit-ups
30 sec left side plank
30 sec right side plank


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Justin Peterson43d

Hey, Jamie!

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11:37. Front Squat: 170.
25# DB. No FS - early work meeting.
10:37 40lb / 155
10:46 @ 45#. No 50# available.
FS @ 205#. // ec #4
13:21, 125# FS
20# DB, sm red band for 1/2 PU 21/15.
12:20 at 35#
FS at 225/2 and 245/3 rounds
255 front squat
7:57 (Justin you were right) #blownupbiceps
F.squat 275,280,285,290,300
315lb Front Squats
11:56 RX
115# FS
9:16 today was 100% fun
145# FS; 5+1 bike call for #3; #4 complete
190# FS. ROM WOD.
11-10 C&J & PU, 8-7 C&J & PU, 9 C&J, 5-4 PU / Front Squat triples @ 270# / *3.) complete with 7 rounds + 2 Push Jerks / *4.) complete in 9:07.
220 front squat.
9:25 (25#)
145# fs
11:56 30# DB - trying to be smart about neck issue
145# FS
Got through a few rounds of FS at 150 then stopped because pain. Yesterday’s WOD (fun!) 5x4 weighted pull ups then 3x5 reg strict Pull ups. ROM EOD
#20 DBs/BA-KPU(😃!!) -> FS:#100 -> EC: GHSU/Side planks -> 10x{40s work:20s rest AB = 87 cals & 30 min CycleOps
11:36
Power cleans and power jerks at 190-205
FS @ 175#
14:50, 15# DB, jumping PUs
65# FS