9/12/16

Warm-up

500m Row
8 Samson Complex
6 Goblet Stretch
10 Press
10 Tricep Extension
10 Front Squat

Mobility

1x90sec Banded Front Rack ES

Strength

Front Squat-3RM

Jeremey-235# (10# PR)
Charlotte-140#

Excited to hit another PR here. The first two reps at 235# felt pretty easy. The last one was definitely a bit slower. Elbows dropped a bit and had to fight to keep it up.

WOD

50 KB Snatches for time (53/35)

Jeremey-2:02
Charlotte-2:24

Broke this into 15/15/10/10. Only stopped to switch hands. Otherwise, it was pretty nonstop.

8/1/16

Warm-up

200m Run

2 rounds:

15 Banded Good Mornings
10 Sidesteps
10 KB Swings (53# then 70#)

Mobility

Hamstring stretch – 2 min each side

Strength

1RM Deadlift

Built up and hit 385# for 20# PR. Awesomeness!

WOD

3 RFT:

7 SA KB Thrusters (R/L) @ 53#
7 SA KB Snatches @ 53#
7 SL Box Jumps @ 24# (Scaled to 20#)

Time: 8:38

Felt a bit worried on those box jumps but didn’t eat it a single time!

5/17/16

Warm-up

2x
10 Samson Stretch
10 Inchworms
10 KB Swings
5 Ring dips (pausing 2 sec at bottom and top)

Mobility

-KB Armbar

Skill

  • Worked on KB snatch

WOD

20-16-12-8-4
KB Snatch
Dips

Time: 11:26

Oof! This one hurt. Chest was pretty sore from yesterday, and my kipping on the rings didn’t work out as well as it could have. Triceps were fried after the first 20.