062117

Getting Weird

  • 21 Thrusters (95#)
  • 21 KB Swings (53#)
  • 400M Run
  • 15 Thrusters
  • 15 KB Swings
  • 400M Run
  • 9 Thrusters
  • 9 KB Swings
  • 400M Run

Time = 15:23

Shoulders are extremely sore after this metcon in addition to the past few days WOD’s.

062017

Deck of Cards

  • Clubs = Squats
  • Spades = Push-ups
  • Diamonds = Sit-ups
  • Hearts = Pull-ups

Aces = 1 rep, 2 = 2 reps, and so on until 10 and all Face Cards = 10 reps.  The Queen of Spades = 10 burpees

Linda and I finished in 23:26, although the workout is generally untimed.

061917

Hang Clean & Push Jerk

10-9-8-7-6-5-4-3-2-1 Hang Cleans followed by Push Jerk

I scaled the men’s weight from 135# to 115# because I still can’t lower weight from overhead very well.  No idea how many additional cleans I did, but I’m sure it was over 20.

Time = 14:26

061717

Teams of 4:

Each member completes 3 set of 5 Clean & Jerks, until 30 reps are complete each round, until the 20 minute time cap

  • Round 1 & 2 – 95#
  • Round 3 & 4 – 115#
  • Round 5 & 6 – 135#
  • Round 7 & 8 – 155#

My team of Bitar, Shane, and Linda completed 182 reps.  Weights above are men’s weights, not sure what Linda used.

061617

Deadlift

  • 5 @ 65% of 1RM – 245#
  • 5 @ 70% of 1RM – 265#
  • 5 @ 75% of 1RM – 280#
  • 5 @ 80% of 1RM – 300#
  • 5 @ 85% of 1RM – 320#

Bench Press

  • 5 @ 50% of 1RM – 80#
  • 5 @ 60% of 1RM – 95#
  • 5 @ 70% of 1RM – 110#
  • 5 @ 50% of 1RM – 80#

 

061017

2000M Row

  • Complete 1 – 65# Thruster @ 1:00
  • Complete 2 – 65# Thrusters @ 2:00
  • Complete 3 – 65# Thrusters @ 3:00
  • And so on…

I made it to the thirteenth minute and had 4XX meters left to row.

060917

Front Squats – 50% of 1RM – 3 x 10

As rx’ed @ 130#