8 rounds of:
2 Cleans (power or squat)
10 Toes to Bar
Complete 8 sets with the load increasing every set. Immediately perform 10 Toes to Bar after each set of cleans. There is no time component for this workout but it must completed within a 20 minute time cap. Rest as long as needed between sets, but load must increase every set.
1) Bench Press (work to heavy 5)
2) For time:
800 M Run
50 Push Ups (de-load and feet up on a 25lb plate)
Speal’s First Year Out-Video
Why Are So Many Females Tearing Their ACLs?
Tuesday Schedule:
– 5:30-Nutrition to meet my goals (free to all members)
“The establishment of a clear,central purpose or goal in life is the starting point of all success.“~Brian Tracy
18 minutes 70/75/80/85/90/95/105/110
Run and Push ups 8:37
BP 245
135/145/155/165/175/185/195/205 fail X4
Row 1k(3:44 PR)& PU’s 8:42
PC 95/105/110/115/120/125/130/135
BP 105 x 5
Run/deloads 7:05
PC 35/35/55/55/60/65/65/70
BP 60×5
Run 440…had to leave early.
PC 95/105/110/115/120/125/130/135
BP 115 x 5
run and deload 8:03
PC: 70/75/80/85/90/95/100/105
BP: 105×5
800 m run + 50 deloads ~ 8:22
PC: 135/145/155/160/165/170/175/185×1
BP: 205 x 5
Run & DLPU: 6:19
165/175/185/195/205/225/235/245
BP 300
800m + 50 DLPU’s = 6:36
95/105/115/120/125/130/135/140
65/85/85/90/90/95/95/95
75×5
210/215/220/225/235/245/255/260f
Bp:275
6:19
75/95/115/120/125/135/140/145
BP 100
Run/ push ups 7:39
Power Clean-95/105/115/125/130/135/140/145
Bench-95
800+50-8:48
PC 55——ended with 100
BP 90
800m+50 DLPU 8:03 or 9:03 (not sure) thinking more towards 9:03
225/235/245/255/265/270/275/285
PC-55/60/65/70/75/85/90/95
BP- 90
PC 135/145/155/160/165/170/175/185 fail
800/PU =8:58 ran decent / pushed up slowly
135/140/145/150/155/160/165/170
BP @ 135
Run/Push ups 7:05
Sub BS & (20) AMSU for PC & T2B:
85/105/125/145/165/185/215/235
Sub Farmer’s Carry for BP – (2x70lb) for 12 min.
Sub 1 Mile Run for 800 & PU – 16:30 (gassed)
95/115/125/135/140/150/160/170
50 Toes to Bar/ 60 ABMATS (blistered hand)
BP @ 165 (hand issue)
Run/DLPU 10:52 slow PU
70/75/80/85/90/95/105/110
BP 95
Run and Deloads- time was terrible, somewhere around 10 minutes I think
PC: 135/145/155/165/170/175/185/190×1
Run/DLPU 9:03
BP -90
75/80/85/90/95/105/110/115
800 + 50 (10:46)
45/50/55/60/65/70/75/85/95/100(f)
BP = 90
Run/DLPU = 9:04
PC 135/155/175/185/195/205/215/225
BP 235
RUN 8:55
PC 70/75/80/85/90/95/105/110
BP 95
RUN/Deloads 9:10
PC 225/225/230/235/240/245/250/255
BP 305
WOD @ Crossfit Identity
4 RFT 15 KB swings @ 53lb and 15 WB @20lb
5:44
DL 255×5/295×3/325/345/365
SP 105×5/135×3/145/150
145/150/155/160/165/170/185/195
Run/Pu=7:00
65/70/75/80/85/90/95/100
Run/PU – 9:13
55/60/65/70/80/85/90/90
Run & pu 8:34
75/80/85/90/95/100/110/115(1)/110
9:46