Warm-up: gymnastic day 2
A. HSPU; AMRAP (STRICT) X 3; 4min rest [be working on shoulder mobility on the rest lacrosse ball joy -- if you don't have strict reps do negatives EROM is preferred.]
B. Press@ 30×0; 8reps X 3 sets; 90s rest.
+
3RFT:
200M run
10 Front Squats (3/4BW / 1/2BW)
“RFT” is that Rounds For Time?
Yes, and why are you up at 3:26am?
Neg 95 105f 95 4:35 95 nrx (sore back)
A. Neg
B. 50-55 (failed last rep)-52 (failed last 2 reps) That tempo was super hard.
4:47? @ 65lbs
Nursing sick kids… No hubby to help, hard to fall asleep when stressed.
A. Skill
B. 35-35-40F
C. 6:26 at 35LBS
A. AMRAP HSPU 3 sets w 4min rest
3/3/2
B. Press 3 x 8 @30X0 rest 90sec
95/105/95f.
3 rds
200m run/ 10 Front Squats@135
7:07
Worked on depth/95-115-115(7)/7:07 with 250 row.
Not stoked with times or weights. Did the endurance WOD for run and swim and felt exhausted, but the front squats were super heavy @ 150. Ready for a recovery day.
negative hspu
75lb, 95lb, 115lb(5 reps)
7:33 @ 115lb.(not 3/4 bw. more like 45%)
a. Neg HSPU
b. 65-75-75
c: 5:16 @ 105
Sprints on my lunch break: 10 seconds 100% effort, 120 seconds rest x 8
A. HSPU – negatives, hands on 45# bumpers
B. 50-50(5)-45(5) – Shoulders had nothing left.
C. 4:58 rx at 65#
4 days in a row of heavy workouts, and my body feels beat. Need a rest day.
A: 20-15-13
45 min interval stationary bike. Every 2 miles did 20 burpees
12.7 miles – 120 burpees
A. mod – pike on box, 10# under ab mat (so head could touch)
B. 35-40(7)-40(6)
C. 4:41 @ 35# (50m jog – achilles)
A. Negatives
B. 65-65-65(5)
C. 4:44 Rx
A. 10.8.7
B.85.85.85
C.5:38 RX
a. 1x, neg, neg
b. 65, 65×7, 65×5
c. 4:18
A. Skill
B 75-95-105
C. 5:36
Front squats at 75 lbs