Jen, Diana & Susan persevering through "Barbara"
Strength
5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec
Conditioning
“The Murfreesboro Chipper”
20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 110/70#
30 KBS 32/24kg
400m Pinch Grip Plate Carry 45/25#
For time. If you are tight from yesterday come in, foam roll, and stretch.
This will be fun
Way sore from “EMRY” so I’ll be in to foam roll and for the 7:00 nutrition class.
BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec. 65#
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec. 80#
3) Clean Pull: 3X2 @ 90% — rest 60 sec. 125#
Conditioning
For total time:
“Elizabeth” – 13:43 RX’d
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
*Rest 2 minutes.
12 Rope Climbs 15′
50 GHD Situps
Row 1K
Total time 32:36
Strength
5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec
125# (We only had time to do one set)
Conditioning
“The Murfreesboro Chipper”
20 HSPU (regionals standard) (10 on box)
30 T2B (20)
20 OHS 95/65# (10)
30 Wall Balls 20/14# (20)
20 Stones to Shoulder 110/70# (10 w/53# KB)
30 KBS 32/24kg (20 w/53# KB)
400m run
Time: 10.19 We couldn’t do the full workout do to time.
Been thinking about you, hope Friday went well!
Yes, me too, please let us know how it went.
“The Murfreesboro Chipper”
20 HSPU (from box)
30 T2B
20 Hang Squat Snatches 37#
30 Wall Balls 20#
20 Stones to Shoulder 110#
30 KBS 32kg
400m Run
21:45
*My left arm would not cooperate during the OHS. I had to drop weight dramatically.*
BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec. 55#
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec. 75#
3) Clean Pull: 3X2 @ 90% — rest 60 sec. 125#
For total time:
“Elizabeth” – 21:10 purple
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
did not do rope climbs or situps:(
12 Rope Climbs 15′
50 GHD Situps
Row 1K- 4:26
Way to stick with the weight and only a purple band on the dips. Upper body must be getting stronger! Why no rope climbs or GHDs?
Yeah! I think the outlaw is helping me get stronger! Woo! I could have done modified rope climbs, but I started thinking how long it would take to do 60 of them and my arms were dead from Elizabeth, so I opted out. I’ve got to get over my fear of rope climbs…
So proud of you for doing that RX weight!!! Love you
4 miles in 41:34
“The Murfreesboro Chipper”
20 HSPU (regionals standard) (10 on box)
30 T2B (20)
20 OHS 95/65# (10)55#
30 Wall Balls 20/14# (20)
20 Stones to Shoulder 110/70# (10 w/ 45# dumbell)
30 KBS 32/24kg (20 w/35#)
400m run
9:18 Short workout-we ran out of time
“The Murfreesboro Chipper”
20 HSPU (regionals standard) wall 2 abmats
30 T2B (20)
20 OHS 55#
30 Wall Balls 14#
20 Stones to Shoulder 70#
30 KBS 32/24kg 35#
400m run
16.01
Strong, strong time!!
BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec. 115#
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec. 185#
3) Clean Pull: 3X2 @ 90% — rest 60 sec. Didn’t get this done.
Conditioning
For total time:
“Elizabeth” – 11:11 rx’d
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
*Rest 2 minutes.
12 Rope Climbs 15′
50 GHD Situps
Row 1K
Total time 38:XX
WOD- 14:56 – Modifications: Box knees push ups, toes to bar work, got knees to chest or almost chest, 12# wall ball, 55# OHS, one kinda stone to shoulder and the rest dumbell 20# modifictaion, KBS with 16#, and I did do the run without modification!
19:35. 75 on overvheadvsquat
“The Murfreesboro Chipper”
20 HSPU (sub- 40 push-ups on toes)
30 T2B (20)
20 OHS 65# (front squats b/c of shoulder)
30 Wall Balls 14#
20 Stones to Shoulder 70#
30 KBS 35#
400m run
Time: 20:38
“The Murfreesboro Chipper”
20 HSPU (regionals standard) Rx
30 T2B Rx
20 OHS 95/65# 95lbs thru 10, 65# for 10
30 Wall Balls 20/14# Rx
20 Stones to Shoulder 110/70# 70# stone
30 KBS 32/24kg Rx
400m run Rx
Total time: 26:19
I would have liked to spend a little more time working with the Atlas stone – I’m sure I could have manhandled the 110#. Next time. Good workout that was all about moving heavy stuff and working shoulders.
BB Gymnastics
1) Power Snatch: 5X1 @ 115# — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 145# – rest 75 sec.
3) Clean Pull: 3X2 @ 285# — rest 60 sec.
Conditioning
For total time:
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
8:56 RX- first set of 21 unbroken, 15 is where it got interesting:)
*Rest 2 minutes.
12 Rope Climbs 15′- subbed 36 strict dead hang pull ups
50 Situps
Row 1K- (4:06)
Total Time with rest- 25:20- This would have been a lot rougher with the rope climbs. But the pull ups were no joke. I was happy with my Elizabeth time but could have easily knocked off a minute or so. See you guys soon!!