Curse you Fox News for being addicting, and for being on during lunch.
In lighter news, Regional Prepping has not helped at all with Doomsday Prepping...and that is fine by me...Slam balls in jeans? Burpees in scrubs (or your wife's jeans)? We ready for anything
 |
| Team Ball Slam at Regionals...We Ready |
Skill Work
You know what you need to work on...kill a goat!
Oly Strength
1. 4 sets of 1 Snatch + 1 OHS, heavier each set rest as needed
2. EMOM for 10 minutes
2 Heavy OHS
Take this from the rack if needed
Strength
1A. Incline Bench Press 7 x 1 @ 95% rest 30 seconds
1B. ME for Reps Weighted Pull Up (70/30) rest 90 seconds
Engine WOD
30 Burpee Box Overs (30/24)
then
4 Rounds For Time:
3 Thrusters (165/115)
6 HSPU
9 Deadlift (275/185)
Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Push 4 x 25 meters HAP
1C. 3 to 5 Bar Muscle Ups
Walk from GHD to the Prowler to the bar with no rest
Rest 30-45 seconds between sets
Watch the GHD video, don't do back extensions
http://en.wikipedia.org/wiki/Debora_Green
ReplyDeleteWe learned about this case in one of my Forensics classes. Otherwise I would not have known what ricin was either. Obviously, she wasn't doing it right....
Used by crazies since 1995.
-KD
Whoa. Looks like I have "Brad" arms in that pic!
ReplyDeleteAwesome day today.
ReplyDeleteI want to brag on Laura because she snatched 110# tonight. It was just so stinkin awesome.
Nancy (w/ running): 13:37
1 Snatch + 1 OHS: 85, 95,105,110,115
Split the Engine WOD with L-Train:
Burpee box overs while the other did:
3 thrusters (105#)
6HSPU
9 FL (155#) then we traded.
I finished 2 rounds before my back gave out.
See you tonorrow.
-KD
Yea for Laura and her new snatc PR!! Also yea to Ginny for her 200# Jerk!!
ReplyDeleteSnatch 1 + 1 OHS: 85, 95, 105, 115
OHS EMOM: first 3 at 125#, 6 at 135#, and at 145#
Engine WOD:
#30 Burpee box overs - 2:55 min
then 4 rouds of:
3 thrusters (115#)
6 HSPU
9 DL (185#)
Total time with burpees: 10:34
Rest 15 min
Rowing Nancy: 15:53
Oly Strength
ReplyDelete1. 4 sets of 1 Snatch + 1 OHS, 115,135,145,155 (I need help with the Snatch when I get back. I don't know if I'm just that tired all the time here or I've forgotten how to snatch, but I can't do it here. I think it may be the bar... it doesn't really spin at all and I think it's throwing me off... DR. KODY I NEED A DIAGNOSES)
2. EMOM for 10 minutes 2 Heavy OHS:
Take this from the rack if needed
Not enough weights in the "CF" area of the gym. I had to go to the more globo style gym and work in the 1 squat rack. It was going well until people were camped out behind me, and I got nervous. Also I had racked 240 on my back went to jerk it overhead and realized I can't drop these weights to the floor... 240 is a lot to try and lower from over head. I did not plan this well.
Strength
1A. Incline Bench Press 7 x 1 @ 95% 225x3, 245x2, 255x2 rest 30 seconds
1B. ME for Reps Weighted Pull Up (70/30)30# x3 rest 90 seconds
Engine WOD
30 Burpee Box Overs (24" was the tallest box available. Attempted to clear it as high as possible.) 3:32
then
4 Rounds For Time: 13:36 (including the Burpee BO)
3 Thrusters (145 on a female bar because there's only 1 oly bar there)
6 HSPU
9 Deadlift (275 used all the weights in the gym except for 2x25 being used by someone else. They don't like me there. I take all the weights.)
I blaim KD for my long posts. I was told to report what I did and how it felt, lol.
also did Rowing Nancy 16:01. It's rough at 0430 on 5 hours of sleep.
Delete