"Stephen": 30-25-20-15-10-5 GHD Sit ups (subbed regular) Back extensions Knees to Elbows Stiff legged dead lifts @ 95# (tried a few to warm up, no sure my back could take it, subbed regular)
26:30. Knees to elbows weren't great but I took reps away and tried to keep each one in the best form I could.
Good job Tom, that one looked brutal! Don't know if I'm looking forward to the BF test though.
My heart goes out to all of you who have lost a loved one servicing our country. Those of you currently serving or have served are all in my thoughts today, your deeds are beyond heroic.
“Josh” 21 OHS 95# 42 pull ups 15 OHS 30 pull ups 9 OHS 18 pull ups Did this to work on OHS, but those are unbroken. Just need to work on faster unbroken. Bigger issue is high rep pull ups and as I get winded, the short rest and try to string them together vs just do singles with no rest in between. Need to play around with that.
9:08.
5 sets of 25 unbroken DU’s with the new speed rope. Going to work on getting 100 unbroken.
nice little body fat % test this am...eye opener.
ReplyDeletethen regional WOD #6 Rx: 22:06
20 cals on rower
30 burpees (jump atop 45# plate with hips open)
40 ground to overhead w/ 45# DBs
50 TTBs
100m overhead lunge walk with 45# plate
150m sprint
ground to overhead took me ~6 min. awful.
thank you to our servicemen.
"Stephen": 30-25-20-15-10-5
ReplyDeleteGHD Sit ups (subbed regular)
Back extensions
Knees to Elbows
Stiff legged dead lifts @ 95# (tried a few to warm up, no sure my back could take it, subbed regular)
26:30. Knees to elbows weren't great but I took reps away and tried to keep each one in the best form I could.
Good job Tom, that one looked brutal! Don't know if I'm looking forward to the BF test though.
ReplyDeleteMy heart goes out to all of you who have lost a loved one servicing our country. Those of you currently serving or have served are all in my thoughts today, your deeds are beyond heroic.
Bench 205# max sets - 10, 7, after the warm up 8
ReplyDelete“Josh”
21 OHS 95#
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups
Did this to work on OHS, but those are unbroken. Just need to work on faster unbroken. Bigger issue is high rep pull ups and as I get winded, the short rest and try to string them together vs just do singles with no rest in between. Need to play around with that.
9:08.
5 sets of 25 unbroken DU’s with the new speed rope. Going to work on getting 100 unbroken.
"Murph"
ReplyDelete1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
56:21
....then 18 holes of golf. I am exhausted.
Hef