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Strength

  • Back Squat
    • 70% x 3
    • 780% x 3
    • 90% x +3 to failure
  • Ancillary Work
      • Good Mornings
        • 5RM

Conditioning

  • 600m Run
  • 400m Run with 25#
  • 300m Run with 55#
  • 200, Run with 75#
  • 50 Abmat Situps

 

Rubicon Strength 6:30pm

  • Power Clean, 5RM

    • then 3 x 5 at 85% of 3RM
  • Farmers Carry, 20m max load

    • then 5 x 20m at 75% of max load
  • 50 GHD Situps
CategoryWOD
  1. 140513

    HBBS: last set was 325#X6…finally getting those numbers back up (T-Max ~390#)
    Good Mornings: 95#x5, 115#x5, 135#x5
    WOD: 12:35 Rx’d

  2. 140513

    BS (low bar): 255# x 3
    WOD: 14:52 (100# bag for the 200m)

    • 140513

      100# bag?!? Brown-Noser!

  3. 140513

    HBBS: 128×4
    GM: 78×5
    WOD: 16:48 rx
    Worked out with 0530 this morning, even though it was ungodly early, it was a good time!

  4. 140513

    BS (low bar–yay!): 235×3
    GM: 155×5
    WOD: 10:38 rx

    • 140513

      Were we suppose to do low-bar?? Did I miss something?

      • 140513

        We were given the option this morning for those of us who struggle with keeping our chest up :-(

  5. 140513

    HBBS: 243#x2
    Good Mornings: Only had time for 1 set 83#
    WOD: 17:39 rx’d (Pretty sure the 25# bag was more than 25#)

  6. 140513

    HBBS – 225 x 3
    WOD – 11:22 rx

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