Janet D
Warm Up and Mobility
Oly
Snatch Grip Push Press 2 x 5
Snatch Balance 2 x 5
OHS 3 x 3
Strength
Strict or Bench Press
65% x 8
75% x 6
85% x 4
95% x 1-2
65% x 5-10
“Drano”
5 RFT
5 x Power Clean 225/155
10 x T2B
200m Run
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9:23 45# k290. Feeling more comfortable with cleans and k290, may have been able to go a bit heavier- so happy with my progress and thankful for the awesome 6 am allstars and PJ being supportive along the way.
Great WOD this morning, thanks for the fran cough Mike…
Oly Work up to 95#
“Drano”
11:12 (105# / K290)
Your welcome Anna 🙂
Seems I’m always on a rest day when I am WOD girl 🙂 🙂 And I would have liked this one.
You will like tommorow Janet
Did Oly with Mike
Drano-
10:10 155# K2E
Knees to elbow was feeling pretty easy, time to push through to T2B!
STR
Worked with Monsini on these
100 x 8
115 x 6
130 x 4
145 x 2
100 x 8
Felt strong on these woke the shoulders up for sure.
WOD
Got 12:25 w/ 185#
This workout felt really good today PCs felt smooth this was a great weight for me to keep moving, toes to bar are a work in progress but managed to just keep moving through them and. Or get stuck on the too long. The run felt good I’m def moving faster it was nice and brisk with some cold air punching you in the face as soon as you left the door to wake you up. Thanks for getting us warm on this cold morning PJ and waking up our shoulders with the warm up. Way to work 5am awesome energy this morning way to crush it
STR:
48×8
53×6
58×4
68×0 (f)
48×10
Drano: 12:18
90#, 5 T2B
Didn’t WOD today so that Kristy and I could practice our comp WODs. Took on WOD 1 which includes an 800m run. And I did it! No walking all running – almost hit by a bicycle on the turn – but made it in 6:27! Yay!!!
Feeling good and Kristy and I are having FUN!!
And the knee up on rings is not as scary as I thought. We got this!!
Strength strict press
55×8
60×6
70×4
75×2
55×10
WOD- got 13:04, 95lbs
Great class Phil! Awesome job 430pmers!
First wod after taking too many days off pre-strongman comp and a couple days off after. Felt great going in but weights definitely heavier than usual! Strict press% work, then 85# for the cleans, k2f, and rowing. Thanks Krystle.
Strength strict press % regime ,,felt good.
WOD = 10:32 (. 155# ) Kept lighter and wanted to work on all points of form
Thanks Krystle for great cue corrections on form !