Tuesday, July 2nd, 2013

A. Power Clean 105#x5 EMOM for 10min
B. Back Squat 6-5-4-6-5-4, 3min rest
C1. pHSPU 4-8, 60sec
C2. DB Thrusters 8-12, 60sec
+
5min AD @85%
5min AD easy
x6

Wow I haven’t posted since Wednesday. Well lets see on Friday all I did was row. Then Friday afternoon the CfNF team went down to the Hydration Station in Buckhead to get IVs. We won this by being the leader in the ATlanta Affiliate league spring 4 week competition. The Finals were the next day, Saturday. I could really tell a difference in the first event. I felt great. The last 5 wods were a challenge. I wish I had purchased the oxygen to go that they sold to hit before or after each event. CFNF came in 2nd place overall in the finals. We lost to Cf Atlanta by 3 reps. We should have won and we could have won. We didn’t time out last wod right. Live and learn. Next time we will test it. Monday I didn’t do shit because I couldn’t move and today’s better but we’ll see how the squats go…..The events were as follows:

WOD 1 A:
Team Plate 400m Run 45/25
25 Team Bumper Burpees 45/25
100 Pullups (no scaling)
75 Tandem OH Lunges 45/25
25 Team Bumper Burpees 45/25
Wod 1 B:
Team Plate Run 400m 45/25
25 Team Bumper Burpees 45/25
75 Tandem OH Lunges 45/25
100 Deadlifts 225/135
Team Run 400m
Wod 2 A.
4 Rounds
100 Double Unders
25 Cleans 115/65lbs
25Shoulder2OH 115/65lbs
25 Back Squats 115/65lbs
WOD 2B
100 Thrusters 115/65
50 T2B/T2R
25 HSPU abmat (35 Sh2OH)
100 Wallballs 20/10lbs
50 T2B/T2R
25 HSPU abmat (35 Sh2OH)
WOD 3A:
AMRAP in 10 Min
5 Muscle Ups (or 20 Pullups = 5 MU)
20 Snatches 95/55
WOD 3B:
AMRAP in 10 Min
5 Muscle Ups (or 20 Pullups = 5 MU)
20 OHS 95/55lbs
WOD 4:
Max Reps KB Swings 70/55 and row 500m in 5 Minutes. (each player does the WOD individually and must finish the 500m row within the 5 min timecap or score doesn’t count). Score = # of team KB Swings. This is where we should have timed it better.

 

 

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This was the heaviest squat in my life. It’s no heavy weight. My legs are just extremely sore from this weekend. Just today I can actually bend my knees. I didn’t know if “c” was more than one set. I used 30lb DBS for the thrusters.

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