Edstone crew getting after it! Well done!
WORKOUTS
WOD 1 (2 pts): Randy
For time:
75-lb. power snatches, 75 reps
Silver Club version: 5 RFT: 10 ground-to-overhead, 5 burpees
WOD 2 (2 pts): 10 – 8 – 6 – 4 – 2
Overhead Squat, 95/55
Squat Clean, 95/55
Run 200m
Silver Club version: 10 – 8 – 6 – 4 – 2: Overhead squat, power clean, Run 2 laps
WOD 3 (2 pts): 3 RFT:
15 bar facing burpees
12 deadlifts, 135/95
9 hang power cleans, 135/95
6 push jerks, 135/95
Edstone WOD 1 (2 pts): 42-30-18:
Burpees
400m run
Edstone WOD 2 (2 pts): 10 RFT:
10 push-ups
10 sit-ups
10 squats
STRENGTH
SWOD 1 (1 pt each): Shoulder Press 5×3
SWOD 2: Back Squat 5×3
SWOD 3: Deadlift 5×1
ENDURANCE
EWOD 1 (1 pt): Short interval: Run-Repeat 100m, recover :45s until form/pace deteriorates
EWOD 2 (1 pt): Long interval: Row-Repeat 500m, recover :45s until form/pace deteriorates
EWOD 3 (2 pts): Run 5K @ 85% effort
GYMNASTICS
GWOD 1 (1 pt each): For QUALITY
3 ROUNDS:
20 Meter Hip Shoots
20 Meter Slide to Hollows
GWOD 2: PRACTICE for 10 minutes:
Broad Jump
Single Leg Broad Jump
GWOD 3: For REPS
Death by V Up
Start with 3 V Ups
Add one rep each minute until you are unable to make the reps within the minute
MOBILITY
MWOD 1 (1 pt each): Heel Cords
MWOD 2 : Deadlift Prep
MWOD 3 : Shoulder Fix
WOD 2: 17:12 @ 105 lb on the barbell movements and 400m runs — in the glorious misty darkness
EWOD 1: 10 sprints, 21-23 seconds each
Randy: 5:54
WOD 2: 15:11 (I think)
GWOD 3: made it up to 11 reps
EWOD 1: 10 Sprints, hovered around 25-26 seconds
WOD 2: about14:59
Excited about the prospect of doing a half marathon 🙂
WOD 2- 9:26 rx’d
WOD 2- 15:45 rx
GWOD 3- I made it to 13
It is good to get back into the swing of things, but I am definitely feeling the burn today and probably for the rest of the week.
WOD 2 – 12:16 (front squats and power cleans) 55lb
WOD 3: 12:35 Rx’d
Tough one. Mr. Burns put this up with 155. That would have taken me another 15 minutes, I’m pretty sure. Those jerks were hard for me even at 135. Even the cleans were tough.
But I’ll get better.
WOD 3: 12:30 @115
Good one to get back into it with. Burpees felt good – good surfing motion! 🙂
WOD 3: 9:29 @155
That was heavy, and terrible
WOD 3: 17 @75 (push jerk replaced by front squat)
Shoulders … died … ugh
Edstone WOD 2 (2 pts): 10 RFT:
10 push-ups
10 sit-ups
10 squats
My time was 9:35.
EWOD – Sprints – 10 x 23-27 second range.
WOD 2 – Pretty sure was in the 14 minute range, push ups need work.
Edstone WOD 1:
13:22
That was a lot of burpees!