6/3/17

Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.

Extra

I convinced my awesome wife to stick around and do the following with me:

25-20-15-10-5
Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.

1/6/17

Warm Up

2 Rounds of 10 Reps:

Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

Mobility

  • 1st Rib

Strength

Push Press

1×3@95#
1×3@115#
8×3@135#

Met Con

20 min EMOM

Odd: 1 Muscle-up
Even: 10 GHD Situps

Missed on 3 of the muscle ups after doing the push press. I think my shoulders were just tired. I wasn’t able to relax in the kip at all, and I was just trying to literally pull my way up. Not my best day in the gym!