"Helen"

"Helen"

For Time:

3 Rounds

Run 400m (around da block)

55 pound, Kettlebell Swings, 21 reps

12 Pullups

11:04 PR !! comp. 3/28

Heavy Lift +

1. Front Squats 5x5

120 - 140 - 185 x 3 sets

2. Run 4 x 400m (around da block >400m ), rest precisely the time of the previous run.

2:02 (ccw) - 1:57 (cw) - 1:47 (ccw) - 1:54 (cw)

3. Hollow Rocks, 15s work/15s rest x 8 sets

8 reps straight through.

Next time try 20s on/15s off x 8-10 sets

"Fight Gone Bad" ughh

3 Rounds of :

Wall-ball, 20 pound ball, 10ft. target. 22-21-17

Sumo deadlift high-pull, 75 pound 24-18-12

Box Jump, 24" box 30-26-20

Push-press, 75 pound 23-21-15

Jumping Pull-ups 36-29-17

331 reps

In this workout you move from each of the five stations after a minute. The clock does not stop or reset between exercises. There's a one minute break between rounds. One point is given for each rep.

Oly Lift + Sled Sprints

I. Snatch 3 - 2 - 1 - 1 - 1 - 1

95(3) - 135(2) - 150(1) - 160(1) - 165(x) - 170(x)

II.

45 pound, Sled Drags , 40 yards x 6 , rested 2-3 minutes between sprints

"Joshie"

"Joshie" (scaled)



Complete three rounds for time:

40 pound dumbbell snatch, 21 reps, right arm

12 L pull-ups

40 pound dumbbell snatch, 21 reps, left arm

12 L pull-ups

28:14

The sinews around my elbows were sore from yesterday's front lever negatives, so my pulling strength felt a little weakend. But no excuses I worked through it. Also I ate about 90 minutes before the workout, it was too close to the workout. No retreat No surrender



I scaled the number of reps on the l pull-ups, 21 is just too high of a volume for me. L pull-ups are a weak point for me.

Strength/Skill Day + Finisher

IA. Back Squats 5x5

135 - 175 - 205(3) - 185 - 185


IB. Front Lever Negatives 3x5



II. For Time

3 Rounds

15 Wall Ball Shots

70 pound, Sled Drag, 40 yards ( 20 down hill, 20 back up hill on the alley )

8:12

I did the squats with a 1-2 second pause at the bottom, because I noticed on video that I tend to bounce out of the whole. its not controlled. I'm continually refining and reinventing my squat and each time it's usually harder and humbles me forcing me to use less weight.

Front lever negatives were hard, I lack that control at midrange. Gotta keep working it.

And sled drags ! I originally intended to do 400s instead, but I just built the sled yesterday and wanted to play with it, so I threw those in instead of the sprints. Oh boy, it was intense. I was Panting in this one, big time. 70pound was the right choice. I had just enough juice to make it up the hill. Overall it was a good intense and short finisher. Downhill I pulled it with my arms behind my back , uphill I pulled it with hands at chest.

"Johnson"

"Johnson", scaled and modified
20 min AMRAP
223 pound, Deadlifts, 9 reps
8 Ring Muscle-ups
108 pound Hang Cleans, 9 reps

3 Rounds + 5 Muscle-ups

Just felt tired today. I went to bed at 1am yesterday , also yesterdays finisher got me ass sore and really tired. Maybe we should've abbreviated yesterday's finisher a little, it was a bit lengthy. Breathing was heavy today for some reason as well.