| |  | Happy Birthday Keyton |
| SWOD: 3x5 Back Squat plus 5 lbs from last BS | SWOD: 3x5 Barbell Shrugs | AMRAP,Competitors,DWOD: 14 Min AMRAP-Pistol/DL/Box Jump | |
3x5 Back Squat plus 5 lbs from last BS
SWOD: Weight
You are doing the same 3x5 sets and reps, but today you are to add 5 lbs to your working sets. So if you ended last week doing 3x5 sets @ 100, do you must do 3x5 @ 105.
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Programmed: Tue,May 29,2018 Tue,May 22,2018 Mon,Feb 12,2018 Thu,Feb 1,2018 Mon,Jan 29,2018 Thu,Jan 18,2018 Mon,Jan 15,2018 Thu,Jan 11,2018 Mon,Jan 8,2018
| Shaun | 285# Rx | | | Ashkan | 215 Rx | | | Mallory | 185 Rx | | | Christina J | 185 Rx | | | Kaye | 155 Rx | | | Ryan W | 155# Rx | | | Darnelle | 155 Rx | 5-5-5 | | Adam Beg | 130# Rx | | | Grace Si | 115 Rx | | | | Results Posted: 9 |
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3x5 Barbell Shrugs
SWOD: Weight
Ok so we are adding some old school weight lifting movements into our routine. We are hoping to develop that shoulder shrug and get fast and explosive cleans.
Warm up, 3-4 sets then set your weight and all 3 sets same weight for 5 reps. Get those traps to touch your ears.
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Programmed: Tue,Feb 13,2018 Thu,Jan 18,2018 Wed,Sep 13,2017 Tue,Jul 18,2017 Tue,Jun 27,2017 Tue,Jun 13,2017 Wed,May 17,2017 Wed,Dec 7,2016 Wed,Nov 30,2016
| Bill | 315 Rx | | | Kaye | 155# Rx | | | Ashkan | 135# Rx | | | Adam Beg | 95# Rx | |
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14 Min AMRAP-Pistol/DL/Box Jump
AMRAP,Competitors,DWOD: Rounds-Rx3+
14 minute AMRAP ( rounds)
15 Box Jumps
9 Deadlifts 225/155
6 Pistols (alt. each leg each time)
(Above is Open Prep RX+ scale)
RX: Deadlift 185/125
RX2: 165/115, one leg box squat ( fluid motion is goal)
RX3: DL as heavy as possible, One Leg Box Squat at or above 90 when sitting on box.
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| Christina J | 7+22 Rx+ | | | Bill | 7 + 4 Rx+ | | | Mallory | 7+17 Rx2 | Rx weight and height | | Adam Beg | 6+20 Rx2 | 115# deadlift assisted pistols | | Denny | 6+18 Rx2 | RX+ Weight but did some ring assisted pistols | | Shaun | 6+14 Rx2 | Bar Pistols | | Darnelle | 6 + 5DL Rx2 | Pistols Bench Assist | | Kaye | 5+27 Rx2 | Ring Pistols | | Ryan W | 5 1 rd Box Rx2 | | | Grace Si | 5 +24 125 DL Rx2 | RX2 | | Ashkan | 7 Rx3 | 135# Deadlift, Air Squats | | bobbi | 4+15 Rx3 | | | | Results Posted: 12 |
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was 1 mile run for time on Jul 30,2018 (16 days ago)
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