This blog is dedicated to spreading the news and knowledge of true Wellness. I hope to bring new and fresh perspectives to my readers on what true health is and how you achieve it. I hope to show you that you and you alone are responsible and accountable for your health and quality of life.
Back Squat
5x5 at 72.5%
225
15min amrap
3 rope climbs
6 squat cleans 185
9 box jump overs 30"
R: 4+2 cleans
Cleans were quick singles all the rest was Unbroken. I felt good with my transitions on clean's they were not too long but I could be faster.
Conditioning
"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches 135
I modified the snatches to 14 slamball 30# cuz my wrist is tweaked.
R1: 1:58
R2: 1:55
R3: 1:53
R4: 1:52
R5: 1:46
Box Squat 40%
3x10
135
Superset with banded good mornings
Back Squat
3x3 at 85%
255
Rogue Bike
Max cals in :15 sec for 8 rds
12, 12, 12, 10, 10, 9, 10, 9 for 84 total.
3 RFT:
8 OHS 115
Run 200m
2 Legless Rope Climb
Run 200m
Time: 13:00
Ub but transitions and runs were 🐌
7 RFT:
7 powercleans 185
9 pull ups
11 cals assault bike
Time: 17:03
Ub with cleans as singles.
20min cap
4 rounds
20 db burpee box step over 50# ea
10 strict hspu
100 dus
R: 2+2 bbso. Tweaked low back with 4:26 left and stopped.
Did 10 strict hspu first set then kip.
Partner WOD
Teams of 2
3 rounds 2 min on 1 min off
You go i go
Dball squats 150#
40 each round
Partner: Keith
3RM strict press
165. Missed 175.
For time:
50 db thrusters 50
50 cal rogue bike
Time: 10:04
Thrusters 10-10-5-5-5-5-5-5 in 6:28
Bike in 3:34
JB beat me by 10 sec. I shouldve beat him and been sub 10. I didn't look at the clock.
2 RM Hang Squat Clean
225
Conditioning
"Napalm"
2 Rounds:
10 Ring Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)
Time: 19:53
R1: 8:03
Mu as 10, 5-3-2
Dl all 5s
Wb all 10s
