April 26th, 2017

Gymnastics (Courtesy of CFM)
A. EMOM x6
even – 3 CTB pull ups (no butterfly) + 3 bar muscle ups
odd – 3 strict HSPU + 3 kipping HSPU
B1. :15 second hollow hold – rest :15 seconds x5
B2. :15 second shoulder bridge hold – rest :15 seconds x5
C. L-sit hold – accumulate 60 seconds

A. Press in Snatch x 4×4
B. Overhead Yoke Walk x 50ft x 3
C. Reverse Sled Drag x 100 ft x 3
D. Heavy Farmer’s Walk x 200ft x 3
E. 400 Meter Sandbag Carry (100/70 lb)



  1. A/B. Done
    C. Done in sets of :20

    A. 45-55 (bad)-45-45

    Did class wod:
    Amrap 6:
    12 front racked walking lunges 95#
    9 toes to bar
    6 box jumps 30″

    6 rds. + 4 lunges
    all UB

    Will do strength stuff tomorrow that I missed.



  2. Strength:
    Sandbag did first, UB- 3:58
    Damn you Nic! Savage got 3:55.

    Yoke: 235-255-275(just walked this the full 100′ UB for a new PR! It felt so good)
    Drag: 150# sandbag on sled
    Farmers walks: 115# per hand

    Liked by 1 person


  3. Gymnastics: done
    A. 45, 65, 75, 85 – felt pretty good
    B. 185, 225×2 – off to a rocky start but got progressively more stable.
    C. 135, 155×2
    D. 115
    E. 3:55 UB

    Liked by 1 person


  4. This was a good session.

    Gymnastics – done.
    Bar MUs weren’t super, but I got through them
    And keeping to a 10 seconds on/10 seconds off on the L sit is helpful.

    A. 33/43/53/63
    B. Done with just the yoke. Maybe thinking about working back up with some 2.5s or 5s next time
    C. 145 and 135#s. This was slow.
    D. 70# on the bar handle things.
    E. 3:42

    Liked by 1 person


  5. This was a good session.

    Gymnastics – done.
    Did the EMOM like this though:
    Minute 1: 1 BMU+3 C2B
    Minute 2: 3 Strict HSPUS with 1 ab mat, 3 kipping ones

    L sits on boxes

    A. 25#, 35#, 45#, 55#
    B. Done with 175 on the barbell
    C. 135#
    D. 95# per hand
    E. I didnt time this – also I couldn’t go outside so I did like 12 laps in the gym haha

    Liked by 1 person


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