Morning:
Strength MEUB
Weighted Push ups w/ Feet Elevated 6" (5RM) - Shelley, Rebecca, Stacie, Addi
Bent Over T-Bar Rows w/ Towel (5RM) - Jon, Dustin, Libby, Kyle
Conditioning
For time:
150 Double Unders
100 Sit ups
500 Row
Afternoon:
For time and with a partner (share the workload):
1 Mile Run
100 Jump Pull ups
200 Hand Release Push ups
300 Air Squats
Run 1 Mile
Evening:
21-15-9 reps of:
Overhead Squat, 120#/82#
Box Jumps, 24 inch box
Post all results to comments.
9 comments:
MEUB _ BOTBR w/Towel 153#
150 DUs - 2min, messed up alot
100 Sit ups - 2-3min, didnt stop but was pretty slow
500m row - 1:45ish
total 7:48 Felt slow.
MEUB - 5RM weighted pushup - 55#
I would have liked to go a little heavier, but was at the gym by myself and couldn't figure out how to get the change plates up there. Also, my stomach was turning all morning, so mostly I just needed to be done. Skipped the 1st metcon so I wouldn't have to clean up anything unpleasant. Jumping and situps were not agreeing with me. At. All.
Murph - w/ Shelley - ran both miles and split the middle work. I don't know what our time was - 36:something? Under 40. Felt pretty damn good until that second run. Thanks for getting me up that hill, Shelley! I was in rough shape for a few minutes there.
Happy with how the bodyweight stuff felt - pushups felt good until 9 and 10 each round, and squats felt faster than usual. Even the runs weren't bad, other than that uphill stretch on J St.
MEUB- 5 RM weighted pushup: 24.5#
DU's/situps/row: 8:26
Murph w/ Addi; see above for how we did it. I think our time was 34:49 per Reba. Pushups were the suckiest part of this wod. We did 5/10/15 split (except for first 15 jumping pullups). I was able to do first 2 sets of pushups unbroken then went to 7/3 I think before doing last 5-6 rounds of pushups 5/3/2 or 5/2/2/1.
I'm telling myself that tonight is only 82# on OHS and we had to do 90# in games wod so it won't be so bad.......mind games:)
21-15-9 - 6:00
My right shoulder is feeling really rough - the OHS were sketchy at best. Legs were dead for box jumps, but they warmed up a little better by the 15. This should have been at least a minute faster. Mentally just wasn't quite in it. I'm beat!
5:40 on 21-15-9 WOD
I didn't break up sets of 21 and 9 on OHS but did break up the set of 15 after 9 reps.
Box jumps were all done one a time. I kept moving, but these are slow given the fact that I can't string them together.
I'm looking forward to a rest day tomorrow!!
Ended with a red and yellow plate on rows this morning. Had a broken rower so not sure about metcon time.
Scaled Murph to 1 mile, 50 pullups, 100 pushups,150 air squats, and 1 mile. Finished in 26:52. Never done Murph before so would like to try the full workout sometime minus the hand release on pushups.
Overhead squats and box jumps were short but rough. Finished in 4:33. Pussed out and broke up ohsquats on round of 15.
Murph w/Jen T 31:?? something. Second mile took about 10min so slow.
21-15-9
5:04
My lower back needs some rest! Great stuff guys I love working out with everyone.
MEUB _ Bent over barbell rows X5 225
150 DUs
50 box jumps
Power Cleans w full squat 95 lbs 15reps
little over 6min
50 jumping pullups
100 hand release Push Ups
150 situps
8+min
1000m 5:08
600m 1:42
400m 59sec
300m 43sec
200m 28sec
21-15-9
4:45
21-15-9: 5:50 rxd
I hate ohs
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