3/28/17

Warm Up

Carrabba’s Run
Shoulder Circuit
5 Burpee
7 Strict Pull Up
9 Ring Row
11 KB SDHP

Technique

– Barbell Wipers
– SDHP

Strength

Perform as many push ups as possible in 2 minutes.

Jeremey – 61
Charlotte – 40

Met Con

15 Min AMRAP Of:
5 Barbell Wipers
10 Sumo Deadlift High Pull (95/65#)
15 Ring Row

Jeremey – 4+26 (Feet on 20″ box)
Charlotte – 5+2

9/7/16

Warm-up

Shoulder circuit with 5#

2 rounds:

400m Run
5 Pull-ups
10 Passthroughs
15 Push-ups
20 Lunges

Mobility

Lax Ball Scap – 2min each side

Strength

Work up to a 3RM Bench Press.

1×5@135
1×3@155
1×1@175
1×3@195
1×3@200
1×10@155

Pretty stoked to hit 200# today! I hit 195# last time so this was a 5# improvement. Felt pretty solid too! Hit a BW bench for 10 reps afterwards without much trouble. Charlotte hit 110#.

WOD

12 min AMRAP:

7 Plate Press @ 45#
7 OH Jumping Lunges @ 45#
10 Supine Ring Rows

Result: 6+3

The jumping lunges really killed me. Charlotte got 6+15 with regular ring rows for the last two rounds. 

4/11/16

Warm-up

20 minutes

10 Inch worms
10 HIP Extensions/ Glute Bridges
10 GHD Sit ups
10 Strict Pull ups
1 min. Handstand Practice

Mobility

Lax Ball Scap Smash
15 Band Pull Apart (front)
15 Band Pull Apart (O.H.)

WOD

3 Rounds

50ft. Burpee Broadjumps
10 Supine Ring Rows

Jeremey: 4:45

Could have gone a bit faster, but I was really focused on pulling all the way in with the rings.

Accessory

5×5 OH Squat @ 65#