Partner Row

A) HSPU Practice -Wall Walks (5-10)
-Kick-Ups to wall(5-10)
-:20 HS hold on wall(3-5)
+
B) 2-Partner Row
For Time:
1500m Row
*20 pulls each*
Rest 7:00
x2
Teamed up with Sean for this.  Good workout for sure.

Rd 1 - 5:11.9
Rd 2 - 5:03.7

Bodywork

A) Hamstring Mobility Work +   

B) 20EMOM
Min1-15/10 Pushups
Min2-10 Pullups
Min3-15 Situps with 25lb
Min4- 20 Lunges w 2 - 25lbs

Extra Work:
3 x 1:00 Run/AD/Row at 90%, rest 1:00
Rd 1 - 27
Rd 2 - 32
Rd 3 - 29

Cleans and The Reaper

A) Hang Squat Cleans (Build to a heavy single in 20mins)

Partnered with Ryan O'Leary - talk about humbling.
135(5), 165(2), 185(1), 205(1), 215(1) 235(1), 245 (F)


A) “Headless Horseman”
Aka The Reaper
12 AMRAP
+2-KB Swing 70/53
+2-KB Squats 70/53
50m-Right Side Farmers Carry 70/53
50m-Left Side Farmers Carry 70/53
2,4,6,8,10,12 plus 45m carry

Triplet from Hell

Triplet from  Hell

Just Den2 and me getting after this one.

AirDyne - 30, 25, 20, 15, 10, 5
Goblet Squat 5,10,15,20,25,30
KBS 5,10,15,20,25,30

17:03  

SUSPeNSE

SUSPeNSE
20- minute AMRAP
60 Calorie Row
50 Toes to Bar
40 WallBall
30 Cleans @ 135lbs
20 pull-ups
274 reps

Anthony beat me by 3 reps. Not bad as he killed me on the row. 30 reps better than last time -

the-wod-that-shall-not-be-named.html

Good roster of masters - Doc, Eric Klein, Den2, O'Rourke, Gormley , Potash, Mammone, Jay, Danny, and Anthony

Life Gauntlet

For Time:
500m Row
15-Pullups
10-C&J 135/95
10- C2B
20-Cleans 135/95
15-T2B
30-Deadlifts 135/95
400m Run

12:21

Lifting and AD

 A1) Bench Press  3-3-3-3-3
A2) Weighted or PA Pullups
5x7
A3) KB Bent over Rows
10ea-10ea-10ea-10ea-10ea

Extra Work:
3 x :30 AirDyne/Assault Bike @ 100%, rest 2:00 between

Ride 1 - 29 calories
Ride 2 - 25 calories
Ride 3 - 23 calories

Did the work. Harder than anticipated.  Back of shoulder still not 100%.