If you missed the article...HERE IT IS. Fun Times. Reading this article made me want to say "Thug Life" while holding some sort of automatic weapon... Not really...But I wish they would have used this picture. This is how I picture my wife...So happy...So silly...So pretty...So fun...That is The Real GK.
I am just curious as to what category BHT fits under. The Good. The Bad. Or the Painful.
Oly Strength
1. Strict 15 Min to Find 1RM OHS
2. EMOM for 10 minutes
3 Heavy TnG Snatch
Strength
1A. Incline Bench Press 7 x 2 @ 83% rest 30 seconds
1B. 7 x ME for Reps Weighted Pull Up (80/40) rest 90 seconds
Regional Prep WOD
5 Minute Time Cap
"Grace"
At 5 Minutes:
6 Minute Time Cap
"Diane"
At 11 Minutes:
10 Minute Time Cap
"Amanda"
Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Push 4 x 25 meters HAP
1C. 2 Weighted Rope Climbs
Walk from GHD to the Prowler to the Rope with no rest
Rest 30 seconds between sets
Watch the GHD video, don't do back extensions
Iocane
EMOM for 5 Minutes:
10 KBS (3 pood/2 pood)
1. Strict 15 Min to Find 1RM OHS
2. EMOM for 10 minutes
3 Heavy TnG Snatch
Strength
1A. Incline Bench Press 7 x 2 @ 83% rest 30 seconds
1B. 7 x ME for Reps Weighted Pull Up (80/40) rest 90 seconds
Regional Prep WOD
5 Minute Time Cap
"Grace"
At 5 Minutes:
6 Minute Time Cap
"Diane"
At 11 Minutes:
10 Minute Time Cap
"Amanda"
Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Push 4 x 25 meters HAP
1C. 2 Weighted Rope Climbs
Walk from GHD to the Prowler to the Rope with no rest
Rest 30 seconds between sets
Watch the GHD video, don't do back extensions
Iocane
EMOM for 5 Minutes:
10 KBS (3 pood/2 pood)
Thursday: Crossfit rest day,
ReplyDeleteRan progressive 6 miles (7:04 pace)
Today:
Back squat: 1x6 @ 145#, 1x6 @ 168#, 1x6 @ 178#
OVH squat(find max): 155# (failed at 165#)
KBS EMOM for 5 min: 2pd, 10 reps
Grace: 2:24 PR
Diane: DNF - had 6 HSPU to finish
Amanda: DNF - 9mups, 9 snatch, 2 mups
Did a mash up of 25.3 and 25.4 today.
ReplyDeleteSkill Work:
4 Rounds NFT
6 24 inch box jumps
5 Ring Dips
Back Squat:
6 @ 185, 6 @ 200 2 x 6 @ 210
Front Squat
5 @ 135, 5 @ 145, 2 x 5 @ 155
AMRAP in 7 Minutes
10 Pistols
20 Doubles
1 Bar Muscle Up (increase by 1 per round)
6 Rounds completed.
20 Minutes for 1RM Clean:
Up to 185#
Fun Times:
Grace: 2:14 (PR)
Diane: 4:01
Amanda: 9:23. I felt like I should have been a lot faster on Amanda. I rested a lot more than needed.