warm up
400m run
2 rounds:
pass thrus x 15
burgener warm up x 10
focus/skill
deadlift
workout
4RFT
135# deadlift x 10
135# hang power clean x 7
135# push jerk x 4
400m run
2 rounds:
pass thrus x 15
burgener warm up x 10
focus/skill
deadlift
workout
4RFT
135# deadlift x 10
135# hang power clean x 7
135# push jerk x 4
- if hands come off bar during 1-9 of deadlifts, owe 10 air squats
- if bar is dropped duing 1-6 of hang power cleans, owe 10 push ups
- if bar is dropped during 1-4 reps of push jerks, penalty is 5 burpees
- perform penalties after wod
post time & penalties if applicable
- perform penalties after wod
post time & penalties if applicable
2:31 Rx. No Penalty.
ReplyDeletecaleb.rx.5:20.2 penaltes
ReplyDeleteClint & Cabana from the shop. Was great to meet you guys yesterday. I follow your posts and admire your work ethic. Today is a mandatory rest day for me. See everybody on Sat morning.
ReplyDeleteSherry...bw 112!!!... minus #2 WTF?
ReplyDeleteGot the bronchitus... Did the 2mile run for "fun"... will post times after i redo it in a week or so... Missed ALL of Jons WODS this week, bummed! but intend on using thursday of next week to atleast make up the Gardner..
ps- Lisa congrats on the muscle up.. Im not gonna lie I kind of want to high-five you AND and shake you really hard at the same time GRRRR! haha! Awesome, cant wait to join the freegin' club.. Ive been whining about it long enough... Seriously though, good job!
C u kids next Monday hopefully...
75# 5:16
ReplyDeleteCan't believe I missed the Daytona crew!
255lbs 115#
ReplyDeletefinished it i think in around 7min. a bit woozie after. have a stitch along my left clavicle.
resting now. applying light amounts of j. jameson and yuengling. i am starting to feel better already.
rob. rx'd no penalties. 4:15
ReplyDeleteralph. rx'd no penalties 4:56
nice!
bou.rx'd no penalties. 3:41
ReplyDelete