Bench Press
5-5-5
Front Squat
5-5-5
Finisher for time:
"Speedy McGoober"
Row 250, Run 200, 1 rope climb, 50 double unders
What's the sub for double unders you ask? There is no sub for double unders I say. Perhaps a triple under? Quadrups?
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Bench Press 5-5-5
155, 165, 175x4
Front Squat 5-5-5
135, 145, 145
Speedy McG x 2 - 3:03 and 3:37
DM: Thanks for the times, nasty track day yesterday. Was definately reconsidering our friendship! Re-confirmation of "NOTHING IS ENJOYABLE".
Additional Standards/Goals:
1. 3 mi / 22 mins max time.
2. 75 Flutter kicks / 2 mins
Will Talk more Saturday.
Bench Press-140x5, 160x5, 180x9
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
11 rounds plus 5 Thruster, 3 HPC
Rest 3 minutes
Max OHS@95# 19
Gonna try Speedy McGoober later. 3:03 is a time I need to go after. Good job JW.
doormouse intervals
1 minute on
30 seconds off
mix and match
burpees
jump rope
sit ups
box step ups
pull ups
mtn climbers
kb swings
hang power cleans
push press
lunges
etc.
30 minutes
Max Rep over head Squat 95#
15
Bench Press 5x5x5- 175,195,205x6
Front Squat 5x5x5- 140,160,170x6
Finisher- 5:00; had split of 1:40 after rope climb, happy to finish dubs.
only two back lashes this time,lol.
10 +5,7,4 (pr)
11 would have looked nice. 6 reps shy. Oh well. Got to 5 under 10 minutes. Just could not hold the pace. Better than last time. Need to work the SDLHP's.
1 set max rep OHS @95# 32 reps
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