Jonathan really looks like spiderman!
BB Gymnastics
20 minutes Clean technique work.
Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully expressing the articulation of the hip and NOT jumping to the bar.
Conditioning
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull-ups
15 Deadlifts @ 225/145#
Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down.
Conditioning (Extra)
800m Run
Rest 4 minutes
400m Run
Rest 2 minutes
200m Run
Post results to comments.
I am sooo bummed I cant do cleans today:( Have a blast y’all!
Cleans 105#PR
Conditioning
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull-ups
15 Deadlifts @ 225/145#
10:03/ 105# dead lift, blue/purple bands for CTB/ 10 wall walks, 5 box walks
Conditioning (Extra)
800m Run
Rest 4 minutes
400m Run
Rest 2 minutes
200m Run
forgot to check my time
GREAT work this morning! congrats on your PR. like we talked about, once you get the full extension you will be throwing 105 like it’s a feather!
Cleans 110#PR
Conditioning
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull-ups
15 Deadlifts @ 225/145#
Time: 11:something
135# dead lift, purple band for CTB, modified wall walks from box
Conditioning (Extra)
800m Run
Rest 4 minutes
400m Run
Rest 2 minutes
200m Run
Fun to see everyone this morning!!
Congratulations on the PR!!!
Awesome job on your PR!!
GO JEN!!
Hey Jen! Awesome job on your clean PR!
Hey Sonia!! Wish you were here!!
1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.
105# clean & 75# jerk
2a) 4X2 Clean Pulls – heavy, rest 60 sec. 155#
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. 95#
Conditioning
5 rounds for total working time of: 13:43
Run(sprint) 400m
15 C2B Pullups
*Rest 2 minutes.
Strength
1a) 3X15 GH Raise – rest 45 sec. 35#kb
1b) 3X10 Reverse Hypers – heavy, rest 45 sec. 24# vest
Wow! Karen, you are so fast! Do y’all do outlaw tomorrow too? Or is it your rest day?
thursdays are our rest days – bummer cuz i would have loved for you to have worked out at the same time!
Clean Work
stayed @ 135# worked on form
Conditioning
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull-ups
15 Deadlifts @ 225/145#
Time: 12:02
***Deadlifts @ 185
Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down.
Conditioning (Extra)
800m Run
Rest 4 minutes
400m Run
Rest 2 minutes
200m Run
PR on the cleans today – 130#
10:17 – purple band, box walks
130# WOW!!
130#?? That is awesome Tracey!!
Impressive Tracey! You’ve come so far in the last few months. Way to go!
You did awesome!! That was so great to see you do that much weight and you still made that look like it was nothing!!
Cleans – 55#
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull-ups (Red Band)
15 Deadlifts @ 225/145# – 105#
11:13
160 clean
11:11 hawks game.
I meant 11:11 rx, going to the hawks game with the kids, another moment of confusion for me.
I laughed out loud at that one… good stuff
Nice clean!
That’s funny!!
bahahaha!
wod- 10:50, green band, 125# dead lifts, box walks
cleans 65#
17:56
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull-ups red/purple
15 Deadlifts @ 225/145 145#
ran 800? 400 1:44 200 ?
3 Rounds
5 wall walks (sub 15 sit ups b/c of shoulder)
7 C2B (blue)
15 DL’s @ 145#
Time: 9:24
Ran 1400M Time: 8:35
cleans 145#
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull Ups
15 Deadlifts @ 225/145 165#
TIME: 13:42
ran 800 400 200
Wow Matt…awesome clean weight!!
must have been the adjustment!
Shout out to Dr. Demyen @ http://www.demyenchiro.com/ !!
Worked with 105# on the cleans.
Conditioning:
Rx on CTBs and wall walk
DL @185
12:09
Ran out of time for the extra credit.
BB Gymnastics
20 minutes Clean technique work.
Worked up to 165, still trying to rush it and form goes to hell so I didn’t try any heavier
Conditioning
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull-ups
15 Deadlifts @ 225/145#
12:46 RX
800m Run
Rest 4 minutes
400m Run
Rest 2 minutes
200m Run
check, did it. I know my 400 was 1:52, didn’t pay attention on the other two
Nice work, Scott. Just got to be patient on the Cleans…
You’ll get it
BB Gymnastics
1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec. (75# – not 80% but working on form)
2a) 4X2 Clean Pulls – heavy, rest 60 sec. (155#)
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. (95#)
Conditioning
5 rounds for total working time of:
Run(sprint) 400m (modified with 400M row due to foot pain)
15 C2B Pullups (used red band & got a rip or two ha!)
Time – 37 minutes +
*Thanks Joshua. I couldn’t have finished without your encouragement
*Rest 2 minutes.
Strength – did not do this due to time constraints
1a) 3X15 GH Raise – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
15 min clean work – 125#. Tried 135 several times, but failed – need to use hips and keep elbows up. I’ll get it soon.
Conditioning
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull-ups (Red band)
15 Deadlifts @ 225/145#
Misspoke yesterday – No Rx due to red band. forgot time 16:55?
Wow…awesome clean weight!
BB Gymnastics
20 minutes Clean technique work: Max 165
Conditioning
3 rounds for time of:
5 Wall Walks
7 Chest to Bar Pull-ups (Red band)
15 Deadlifts @ 155#
13:14
800m Run 4:11
Rest 4 minutes
400m Run 1:49
Rest 2 minutes
200m Run 00:53
BB Gymnastics
20 minutes Clean technique work.
Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully expressing the articulation of the hip and NOT jumping to the bar.
Worked up to 145# (an official PR, up 20# from last PR, though I’ve complete Clean and Jerks at 140#)
Conditioning
3 rounds for time of:
5 Wall Walks (from 24″ box)
7 Chest to Bar Pull-ups (blue blue)
15 Deadlifts @ 225/145# (#165)
12:50
Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down.
Conditioning (Extra)
800m Run
Rest 4 minutes
400m Run
Rest 2 minutes
200m Run
Completed Conditioning.