Features: Box Jumps, Burpees, Clean (Power), Deadlift, HSPU, Jerk (Power/Push), KB Swing, Pull-up, Pull-up (C2B), Row, Run, Thrusters, Toes-to-Bar, 9/11 Memorial WOD.
9/11 WOD: 37:07 rx
9/11 WOD: 37:07 rx
Strength: 3×4 at 130# √ Met Con: 18:48 rx
Strength work: √ Metcon: 7:15 rx
A. 53, 53, 63, 63, 73, 73, 83, 83, 93, 103, 108, 118, 123, 128 PR! (58k) B. 83, 103, 123, 143, 153, 163 (press out), 168 PR! (76k) C. 153, 173, 193, 203, 213 D. 123, 138, 140, 143 E. blech – 5 sets
A. 33, 53, 63, 73, 73, 83, 93 B. 93, 103, 113, 123, 133 *Hamstrings feel like crap!* C. 83×8 – 4 sets D. 83, 93, 103, 113, 123 E. 50 t2b: 5:40 + 10 more
Front Squat 6×5 83×6, 123×6, 153×6, 168×5, 178×5, 183×5, 183×4, 173×5, 173×5, 173×5 WOD: 13:24 rx
Bench: 6×2 at 143 WmUp Sets: 33×5, 63×5, 83×3, 113×3, 123×2, 133×2 WOD: 29:05 Rx HSPU took the longest Did this one on my own.
Sumo DL: at 230 (men’s bar). Warmed up with 95, 135, 165, 185, 215 WOD: 14:51 rx+ used mens weight of 45# plate
15.1: 103 rx 15.1a: 162! PR! attempts: 127, 147, 157, 162 (made them all) (I put 1.25# plates on my 35# first, and counted the bar as 35#, per the CFG standards) Ranking: 15.1: Masters 40-44 worldwide: 2236/10558 — top 21% Mid Atlantic (all ages): 2605/7805 — top 33% 15.1A: Masters: 206/10558 — top...
Back Squat: 5×5: 83, 123, 153, then… 173 x5 WOD: 7:02 rx
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