Mon
Warm up stuff
DL Rack pull below knee
135 X bunch
225 X bunch
275 X 1
295, 315, 335, 365, 395, 405 X 1
WOD for time
155 X 15 PC
155 X 15 front squat
155 X 10 PC
155 X 10 Front Squat
155 X 5 PC
155 X 5 front squat
4:55
Tues
Warm up stuff
Strength Jerk
185 X 3
Every 90 sec X 6 rounds
WOD 24 min cap
500 meter row
25 sit-ups
55 KB X 30 kB Swings
2:00 min rest
4 rounds 24 min
Fri
Warm up stuff
Strength
Fat man pull-ups X 9
7 dips
5 wide grip strict pull-ups
2 min rest
4 rounds
WOD
8 min AMRAP
5 strict pull-ups
30 push-ups
120 jump ropes
3 rounds
2 min rest
8 min AMRAP
5 strict pull-ups
20 air squats
200 meter run
3 rounds plus 5 pull-ups
What a cutie!
Mon
Warm up stuff
Strength Front squat
135 X bunch
185 X bunch
205, 225, 245, 275, 295, 315, 335 X 1
WOD for time
135 X 21 Power cleans
21 bar facing burpees
135 X 15 power cleans
15 bar facing burpees
135 X 9 Power cleans
9 bar facing burpees
8:28
Yes that is my Thunder Butt.
She has a lot of gas
Tues running on TM in West Texas
.25 walk
5 mile run
.25 walk
50 min
Wed running again in West Texas
.25 walk
5 mile run
.25 walk
50 min
Running on treadmill in Corpus Christi
.25 walk
5 mile run
.25 walk
This is the shirt I bought for our fantasy league loser. Loser has to wear and post pictures on FB
is there anybody there that feel the vibration, who shows me the way to my love?
Tues
Warm up stuff
WOD
12 toes to bar
12 burpees
400 meter row
60 sec rest
5 rounds
22 min got everything done but the last 400
Accessory work
1a) 55 KB one arm row X 8
30 sec rest
1b) 30 DBs rolling triceps ext X 10
30 sec reat
4 rounds
Mon
Warm up stuff
Strength DL
135 X bunch
225 X 5
275 X 5
315 X 5
345 X 5
WOD
115 X 30 power Snatch
115 X 30 overhead squat
115 X 10 Thrusters
7:45
I cut the last 20 Thrusters right wrist was killing me.
5 hours sat to almost finish the right arm.
Slowly raises hand with confused look on his face.
Niice!
Wed
Warm up stuff
WOD
AMRAP 23 min with partner one work split
500 meter row
53 KB’s front rack 100 ft carry
100 ft bear crawl
7 rounds
Wall sit competition
1 min and I quit knee and ankle didn’t care for this.
This is the logo we designed for our Bible discussion WOD for the Sat. Launching the monthly fellowship that Maya and I will be leading. We are excited and nervous.
Thanks. I have wanted sleeves for a long time. Finally at a place in life as an empty Nestor and have a little money.
Ink is looking awesome!!
who is the old guy tho?
Bob from accounting
Thurs
Warm up stuff
Strength
315 X 2 X 18” box back squat
Every 60 sec X 8
275 X 3 X sumo DL
Every 60 sec X 4
WOD
AMRAP 7 min
185 X 4 squat cleans
80 jump ropes
4 rounds plus 4 cleans