tagged
3:30,
death face,
parking lot,
push jerk,
push press,
split jerk,
sprint,
thruster








Warmup
WOD
Something involving sprints, thrusters, and maybe some split jerks, push jerks
Post time/reps to comments.
The 3:30 session partnered up and did a short parking lot sprint then a number of thrusters. 7 rounds in total. The 5:30 ans 6:30 sessions did something similar.
Reader Comments (5)
Owen/Anto 1:03 (115)
Zander/Nick 1:01 (20/75)
HD/Michael 1:12 (10/65)
Conamora/Sam 1:03 (10/45)
Kourt/Sarah 1:14 (15/10)
Crystal 13 (45)
Mr. Malak 11 (85)
Mrs. Van 17 (55)
Mr. Webster 13 (95)
Josh Van 11 (55)
Sydney 15 (65/75)
Mr. Van 12 (95)
Mr. Gjon/Mrs. Burton 1:04 (45)
Lulu/Jaylee 49 (55)
Calan/Lang 22 (5/10)
Mrs. Hana/Mrs. Jayme 1:01 (50)
Coach Casey/Shakes :46 (116)
Dylan/CHase/Mr. BEnnis 1:10 (25#/115)
Mrs. Bennis/Mrs. Colussi :56 (850
Duug/Mr. Andrew :58 (125)
Mrs. Nevarez/Bankston :56 (75/95)
Jessica/Mrs. Carey :54 (75)
Abbi/Dickey :54 (65)
Jay/Javier :45 (135)
Dillin/Mr.Carey :52 (95/115)
Back Squat 5-5-5+
210×5
245×5
275×7
Did not try for 8th rep, as 7 went up very slowly. Was going to do some more overhead barbell work afterward, but I’m just beat down by this cycle. Instead, worked on some handstand skill work, getting into the HS without stepping in.
Shrugs 4×10 (225,245,275,275)
Bent over row 4×8 (185)
Lat Pulldown 4×10
- cable rope pullover 4×10
Machine row 4×10
Barbell curls 4×8 (65,65,75,75)
Zottman curls 4×8 (25)
Chris my weight was only 55lbs I think? I counted wrong. 15lbs bar, 15lbs plates and then 5 pounds weights? Felt light and not challenging but it definitely was not 75lbs.
Bench 5×5 (205)
Strict Press 5×5 (110)
Incline 4×8 (135)
- Dips 4×10
High to Low Cable Fly 4×12
- Machine Chest Press 4×8
Cable rear delt fly 4×12
- Cable lateral raise 4×12
- Cable front raise 4×12
Rope Pushdown 4×12
- Cable Tricep Kickback 4×12