Friday, August 12, 2016



A.
EMOM 10 min:
Even: 3 Deadlifts (using this wod to find a heavy 3, not a max.)
Odd: rest and add weight

Rest 5  min

B.
AMRAP 5 MIN
3 deadlifts 275/185 (use lighter weight than in part A)
6 lateral bar burpees (2 foot takeoff and landing for RX. Scale by stepping over bar)
 
C.
MOB WOD
5 Jefferson curls, no weight (this helps clear out scar tissue in the fascia between the vertebrae as well as improve hamstring flexibility.)
2 min right leg banded hamstring stretch (resist/relax)

5 Jefferson curls, no weight
2 min left leg banded hamstring stretch (resist/relax)
 

10 comments:

  1. Sick day yesterday, still under the weather/ dizzy this morn. How in the heck did my family catch colds in the middle of August???

    Not interested in heavy deadlifting. It scares me. So...
    A) 6 reps @ 225# for all 5 rounds w/ 40 DU after 1st 3 rounds
    B) 7+2 with 225#
    C) Check
    Optional - Failed gymnastics stuff
    Oh yeah. I had an exciting dismount from the parallel bars for a warm up. It's harder than it looks on TV.

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    Replies
    1. Dude!!!! The dismount WAS awesome!!!

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    2. Allergies? Myself and some coworkers were feeling the same way this week. I blamed it on our A/C being out at work but truly may just be something in the air?

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    3. Possibly. I drank a quart of NyQuil Wed and Thurs nights so I could sleep. Feeling better, just lethargic & easily confused.

      Glad you got to see it, Greg. I need to remember to video my stupid human tricks.

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  2. 6:00 am crushed it. Bam!

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  3. Awesome class at 9am!!! Looking forward to doing this wod!

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  4. a)405#
    b) 6+1 RX
    c) check
    ROMWOD when I'm home from work. ROMWOD is definitely helping. I seem to be recovering faster and mobility has drastically improved.

    Took a rest day yesterday and it definitely paid off. Solid week.

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  5. Pre)Core Warmup + 5 strict toes to bar with pause at top (still can't hold it there but can pause now!!)
    A) 195, 215, 235, 245, 255 (tied 3rm)
    B) 8 rx'd
    C) Done
    LOVED having Amy as a coach again!!!

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