Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- Clean and Jerk 1-1-1-1-1-1-1 then EMOM for 6 minutes 2 clean and jerks (85%)
- “The (front) Mooch” AMRAP in 9 minutes of 3 front squats (225/135#), 6 pull ups, 9 push ups
- Complete 3 rounds for time of 30 wallballs (20/14# to 10/9′), 400m run with medball
- “Regional Event 6” – 100 double under, 50 HSPU, 40 T2B, 30 S2O (160/100#), 90 feet front rack walking lunge (160#/100#)
- Banded box squats 10×2 (30/50%) then 4×8 GHR
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I’ll be doing Regional Event 6 at around 5:30.
Starting a 5/3/1 supplemental routine, Thursday and Saturday…
Squat: 5@175, 5@205, 8@235, 5×10@165
Press: 5@80, 5@90, 7@100, 5×10@65
Ring dips: 3×10
Results:
Banded Squats
Sabol 185 G, 12″ box
Nikki K. 65, MM
Kelly K. 65, MM
Event 6
Killa 22:00+grace! (25HSPU, 65#)
Kev 30:20 (133# S2O, bodyweight walking lunge)
Kim H. 16:44 (50 DU, 40 T2B, 25 HSPU 45#+AM, 65#)
Dan E. 27:35 Rx
Wallball Run
Ernie 24:51
Football WOD
Rey 7+1 (155)
Pugh 145 (7)
Sara R. 4+10 (103, 3PU a rd)
Nick A. 7 (135)
C&J
Rick 135/105
Jenn 135 PR!