imageHarry Palley

2015 REGIONAL ATHLETES
1. Snatch
A. 5 sets of 1 Snatch Pull at 1RM Snatch weight – Demo video
B. 5 sets of 2 Snatch Deads at 1RM Snatch weight – Demo video
C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight – Demo video

2. For Time:
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 135/95

3. Accessory Work
A.  6×10 DB Bent Over Rows
B.  3 sets of max rep Glute Ham Raises

C. 100 Face Pulls with a band – Demo video

 

2015 OPEN ATHLETES
1. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

102 thoughts on “Tuesday 8.26.14

  • August 26, 2014 at 5:47 am
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    Snatch movements @ 225
    Wod 13:53 Rxd
    3. Done

    Reply
  • August 26, 2014 at 7:00 am
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    1. 19:55. May have added an extra quarter mile in but I’m not sure. Either way this was tough.

    Reply
  • August 26, 2014 at 7:30 am
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    Masters 47/Open
    17:40 ( treadmill 12)

    Reply
  • August 26, 2014 at 7:39 am
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    Open masters 44
    Snatch first. Full+hang up to 155
    Metcon. 17:30rx 7:22 run.

    Reply
  • August 26, 2014 at 7:58 am
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    Regionals:

    1) snatch pulls – done
    2) metcon – 15:18
    3) accessory – done

    Reply
  • August 26, 2014 at 8:10 am
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    Regionals:
    1a. 110k : is it ok if we dump the bar after the pull — seems dangerous to try to ride it down or catch it
    B. 110k
    C. 110k

    2. Metcon: 15:27
    3. DB rows: 50-60lbs, did both arms at the same time
    Glute ham raises: is this the same as a back extension? That’s what I did and I got 23, 22, and 18 reps
    100 Band face pulls: used a 1 and 1/8 inch band and broke into 5 sets

    Reply
  • August 26, 2014 at 8:37 am
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    1. All done @ 225#
    2. 14:28 mile in 6:30
    3. Done

    Reply
  • August 26, 2014 at 8:38 am
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    Open
    1. 18:31
    2. Needed the accessory work
    Rows @ 45lb,
    GHR @ F4 6×8,
    Face Pulls 6×15-20 @ 42.5

    Reply
  • August 26, 2014 at 8:51 am
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    Regionals:
    1. Done
    2. 16:31. Mile in 7:30
    3. Done

    Reply
  • August 26, 2014 at 8:56 am
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    REGIONAL
    1. Snatch
    A. 135#
    B. 135#
    C. 135#

    2. 21:06 all rx. Very surprised by how easy those snatches went up at the end. But I guess that’s a good thing!

    3. Not enough time

    Reply
  • August 26, 2014 at 9:10 am
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    Open:
    18:02 Rx
    8:05 mile which is fair for me. Im not a good runner. I definitely need to work on it.

    Reply
  • August 26, 2014 at 9:19 am
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    Regionals
    1. Done (100kg)
    2. 16.07 (Snatch weight 95)
    3. Done

    Reply
  • August 26, 2014 at 9:35 am
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    M/24/5’11″/188

    Open
    20:43.95 RX’d.

    Reply
  • August 26, 2014 at 9:36 am
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    1. Snatch 100kg
    2. Metcon 17:08 42kg

    Reply
  • August 26, 2014 at 9:38 am
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    OPEN
    1. Metcon – 15:45 Rx

    Reply
  • August 26, 2014 at 9:48 am
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    Open
    17:19
    No wall ball-sub’d 25# plate thruster and toss. Box jumps with step down. Run was around 7:04, easy pace

    Reply
  • August 26, 2014 at 9:56 am
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    Regionals

    Box WODs First:

    1.) 5 Rds of: 12 TTB, 12 Wall Balls @ 20#, 12 Jumping Lunges — 8:01. I freaking SUCK at doing TTB at any kind of a pace

    2.) KB work at 53# — 121 reps
    -1min Swing & Switch – 35 reps
    -1min rest
    -2min KB Cleans (1min right arm, 1 min left arm) -42 reps
    -1min rest
    -2min KB Snatches (1min right, 1min left) – 34 reps

    3.) Snatch Work done @ 185#

    4.) EMOMx10 3 TnG Power Snatches — First 5 done @ 135#, finished @ 145#. Working speed through the pull

    Reply
  • August 26, 2014 at 10:04 am
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    Regional:

    1. 185,225,225 – snatch is a goat
    2. 20:05 of misery – Rx
    3. Done with 60#’s, 3/5/6 on GH raises (strict and didn’t want to smoke my hamstrings like last week!)

    Reply
  • August 26, 2014 at 10:40 am
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    1. Open Metcon: 15:31 Rx. Run was very, very slow.

    Reply
  • August 26, 2014 at 11:13 am
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    Open

    17:13Rx – Run (7:10ish), wallballs (30/10/10), BJ (steps ups unbroken), burpess (miserable and took the lion’s share of time after the run), Snatches (4 sets of 5)

    Reply
  • August 26, 2014 at 11:39 am
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    Open
    19:38 Rx (treadmill)
    After a busy year at work not being able to get down the gym often enough for a routine, I’m finally getting my arse in gear and following this program religously from this day! Im quite pleased with my time hopefully it will come back to me quickly.

    Reply
  • August 26, 2014 at 11:49 am
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    Open Athlete
    1. 24:45 RX

    I hated every one of these movements and having them in a 15+min WoD sucked. I need to work on WODs that go longer than 10 minutes.

    Reply
  • August 26, 2014 at 11:50 am
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    16:28 @135# snatch, 30# WB

    Reply
  • August 26, 2014 at 12:05 pm
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    regionals 1rm BS/ 390
    snatch pulls/done
    metcon/17;50
    access work done

    Reply
  • August 26, 2014 at 12:17 pm
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    Regional
    200 pounds
    16:39 rx

    Reply
  • August 26, 2014 at 12:26 pm
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    Been out a few days with some serious knee pain. I have no clue where it originated from.

    Regional:
    1. 225#
    2. 15:54 rx. Wall balls kill me for some reason. Game standards box jump. 6:30 mile
    3. Done

    Reply
  • August 26, 2014 at 1:18 pm
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    1. Done at 225#
    2. 16:15 rx
    3. Done

    Reply
  • August 26, 2014 at 1:27 pm
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    Regional
    1rm BS 390
    Snatch Pulls done
    Met on 17:50 rx
    Access work done

    Reply
  • August 26, 2014 at 1:35 pm
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    1. Snatch 60kg
    2. 15:20 42,5kg

    Reply
  • August 26, 2014 at 1:53 pm
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    OPEN

    1) 14:36 RX (mile in 6:49.)

    Reply
  • August 26, 2014 at 1:56 pm
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    reg
    1) done at 135
    2) 16:54 rx
    3) a.Bent over rows done with 35 db in each hand
    b. for some reason I had a blonde moment and did reverse hypers instead. 13/15/15 @ 60#
    c) done

    Reply
  • August 26, 2014 at 2:42 pm
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    1. Done off 111kg

    2. 16:22 rx. 6:12 mile.

    3. Done

    Reply
  • August 26, 2014 at 2:49 pm
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    No time for a warm up so did metcon first.
    1. Metcon – 14:07 (open weights) – 6:08 Mile run (thrilled with this!)
    2. Snatch work with 70kg
    3. Accessory work done with the heaviest DB I could find.

    Reply
  • August 26, 2014 at 3:04 pm
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    Open.
    1. BS 1RM from.yesterday
    167,5 kg at 79kg BW
    All time PR from 165 kg in september 2013
    Did Not squat over than 150 from at least 6 month!!
    Thanks Ben for the squat cycle
    2. 17:15

    Reply
  • August 26, 2014 at 3:18 pm
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    Snatch Pulls: 195#
    Snatch Deads: 265#
    Snatch Shrugs: 225#
    *I need some form help with snatch…

    Close Grip Bench:
    3 x 1-2-3-4-5 (185#, 225#, 245#)

    Metcon: 18:32
    *Mile run was done on gravel, in the wind, pushing a double stroller
    Really sucked it up on the box jumps and burpees..snatches were OK

    Accessory Work:
    Did barbell Rows 5×3 @ 275

    Squat Cleans 1-1-1-1-1
    175, 225, 245, 250, 270

    Reply
  • August 26, 2014 at 3:26 pm
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    Regionals:

    1) done @ 255
    2). 18:14 running and box jumps destroy everything about my life!
    3). Done

    Reply
  • August 26, 2014 at 3:33 pm
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    Open/Masters
    19:42
    Felt yesterday’s squats on the run (7:50, slow for me), box jumps & burpees. Felt like a tank. Scaled snatch to 55lbs to focus on position & speed but it made little difference.

    Reply
  • August 26, 2014 at 3:54 pm
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    REGIONAL
    1. Snatch work with 74kg
    2. 17:08rx. Suckkkkked.

    Reply
  • August 26, 2014 at 4:02 pm
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    Regionals:

    1. 5×1 Pulls, 5×2 Snatch DL – 225 KG (skipped shrugs)

    2. 16:55 RX (6:34 Mile) Definitely not my fastest but having just gotten off a 14 hour shift I’ll take it haha

    3. DB Row- 45lb, 55lb, 70lb x2 sets, 100lb x 2 sets
    Glute Ham Raise Not available
    Face Pulls – Completed.

    Reply
  • August 26, 2014 at 4:07 pm
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    Regional

    1. ABC Snatch done at 255lb

    2. Metcon =16:10 RX
    6:26 mile

    3. Access. Done

    Reply
  • August 26, 2014 at 4:09 pm
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    1. Snatch @ 200lbs
    2. 19:55 Rx ( I suck at running, was slow on the box jumps as well)
    3. Done

    Reply
  • August 26, 2014 at 4:20 pm
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    205# snatch pulls
    19:56 rx 6:46 run
    Could have gone slower and conserved but that’s no fun.

    Reply
  • August 26, 2014 at 4:34 pm
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    1) 165# Snatch
    2) 19:45 asRx (7:24 mile)

    Reply
  • August 26, 2014 at 4:47 pm
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    Regional
    Snatch done 215
    17:50
    Acces work done

    Reply
  • August 26, 2014 at 5:22 pm
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    Open

    17:15 (had the run and wbs done in about 9 mins and then came my weaknesses, took about 7 mins to do the bjs and burpees, 2 movements that are just so slow for me, frustrating!) I added 10 mu’s onto the end of this to get mu work while fatigued, took forever, finished that up at 23:30.

    Reply
    • August 26, 2014 at 7:46 pm
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      That is quick big man!

      Reply
      • August 27, 2014 at 4:32 pm
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        Thanks dude, didnt feel like it was so quick though, lol.

        Reply
  • August 26, 2014 at 5:24 pm
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    1. 275# felt good. super high on pulls, hit power on every piece.

    2. 16:04
    paced the run, ub wall balls, fast box jumps, burpees, singles on snatch till 3 tng to finish

    Reply
    • August 26, 2014 at 5:25 pm
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      accessory:
      75# db for rows
      16-12-8 on glute hams
      band pull aparts done

      Reply
    • August 26, 2014 at 9:29 pm
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      And you said I’m the bastard…. I wish I could go unbroken on wb…

      Reply
  • August 26, 2014 at 5:42 pm
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    Open
    21:38, this was pretty much goat-city got me

    Reply
  • August 26, 2014 at 5:48 pm
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    Regional
    Snatches @ 225
    2. Met con 13.53 rxd mile 4.50
    3. Done

    Reply
  • August 26, 2014 at 6:17 pm
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    used 205 for all Snatch complexes

    did the WOD in 20:46, used 115 on snatches bc my scap/lat on the left side has been bothering me lately

    used 65# on Rows

    10, 20, 14 on the 5th hole. Tried to do it with shorter leverage but kept cramping up

    used a inch wide band for face pulls, 40, 40, 20

    Reply
  • August 26, 2014 at 6:33 pm
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    Open
    1.16:11- bj game standard & 135#
    2. Snatch pull work 4×3 worked up 225#
    Ran out of time for rest

    Reply
      • August 26, 2014 at 9:21 pm
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        Thanks bro, you too….keep killing it

        Reply
  • August 26, 2014 at 6:48 pm
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    Open/Masters 48

    19:59 Rx. Mile was 7:15, rest of moves are not in my wheelhouse.

    Also did snatch pull work @ 115#.

    Reply
  • August 26, 2014 at 7:01 pm
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    1. 305 All, felt inconsistant, not happy with it.

    2. 19:25 HOLY HELL… 8:25 Mile which I am happy with

    3. Rows – 35s for 2 sets, 45s for 3 sets and a 70 for one set
    GHRs – 5,5,5
    Face Pulls – successful, but painful

    Reply
  • August 26, 2014 at 7:04 pm
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    Did regionals 1 & 2 today

    1. Snatch work at 225#

    2. 18:24. Mile run is about 150m longer, a bit hilly .. Took 7:40.

    Reply
  • August 26, 2014 at 7:25 pm
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    Regional
    1. Done with 150#
    2. 16:46 rx
    3. Acc work done. 15/15/15 glute/ham raises

    Reply
  • August 26, 2014 at 7:30 pm
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    Masters 47
    Open 2015
    Metcon 18:43 rx
    Mile (7:47)

    Reply
  • August 26, 2014 at 8:10 pm
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    Open
    20:47

    Did the box WOD in the morning killed me
    5rft
    24 kbs 70#
    24 bj 24inch
    400m run
    24 burpee
    24 wb 20#
    45 min cut ever rep not completed is a one second penalty

    Reply
  • August 26, 2014 at 8:11 pm
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    1. 235#
    2. Rowed 2k. Monster puddles outside. 27:36. I’m unstoppable!

    Reply
  • August 26, 2014 at 8:12 pm
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    Open
    1) 16:48 – 135# snatch & game standard box jumps
    2) Snatch pulls and deadlifts @ 185#

    Reply
  • August 26, 2014 at 8:30 pm
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    Regional.

    1. Snatch Work- all done @ 205#

    2. 19:46

    3. Done- 50# dbs/3×8/5×20

    Reply
  • August 26, 2014 at 8:30 pm
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    Open

    18:15

    Mile was 7:30 on the dot. That’s a good time for me. Wb unbroken. Bj and burpees super slow. Ps could be faster.

    Reply
  • August 26, 2014 at 8:36 pm
    Permalink

    Regional:
    1. Snatch work all done with 205#

    2. Met-con- 16:05 RX (7:05 mile)

    3. Accessory Done

    Reply
  • August 26, 2014 at 8:50 pm
    Permalink

    Did Regional 1 & 2 today

    1) 245
    2) 18:38 Rx (Mile was 8:13. First time running more than 800 m in one go since 11/13. Glad to be off the rower finally!)

    Reply
  • August 26, 2014 at 8:50 pm
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    Regional
    Snatch done 215
    17:50
    Done

    Reply
  • August 26, 2014 at 9:18 pm
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    43/masters

    Regional
    1. 205
    2. 16:03-rx (felt much better today. Box jumps are jump up step down)
    3. Done

    Reply
  • August 26, 2014 at 10:03 pm
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    Regionals/Masters

    You people are beasts!

    1. 205lbs
    2. 18:54 surprisingly, burpees and snatches
    3. Didn’t get to.

    Reply
  • August 26, 2014 at 10:42 pm
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    1. Back squat @205# (15# PR) but should of had 210!!! Next time!
    2. 20:40 RX
    3. 6×10 @ 55#
    Ran out of time

    Reply
    • August 26, 2014 at 10:48 pm
      Permalink

      Snatch work done at 110#.

      Reply
  • August 26, 2014 at 10:43 pm
    Permalink

    250 for pulls and 275 on the other 2 because Dex made me

    21:13 On the wod
    Snatches felt good… Everything else can go to hell

    Accessory work Completed

    Reply
  • August 26, 2014 at 11:06 pm
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    Open

    18.14

    Sub Burpees for backwards Burpees
    And snatch with wall climbs

    Reply
  • August 26, 2014 at 11:07 pm
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    1) 150# for all three
    2) 20:00
    3) 6×10 @25# in each hand
    GH raises. 25,20,20
    Face pulls complete

    Reply
    • August 26, 2014 at 11:08 pm
      Permalink

      Only have a 20# wallball so used that.

      Reply
  • August 26, 2014 at 11:56 pm
    Permalink

    Regional Programming
    1. Had to skip for today due to time. Will make up tomorrow.
    2. 15:45 rxd.
    3. Came in for a late night session to wrap up the accessory work. All done.

    Reply
  • August 27, 2014 at 6:23 am
    Permalink

    Only could attack Part 2. For Time:
    1 mile Run
    50 Wall Balls, 20/14
    40 BJ, 24/20
    30 Burpees
    20 Power Snatches, 135/95

    17:00Rx

    Reply
  • August 27, 2014 at 8:29 am
    Permalink

    1. Snatch
    A. 5 sets of 1 Snatch Pull at 1RM Snatch weight
    B. 5 sets of 2 Snatch Deads at 1RM Snatch weight
    C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight
    All done @ 165#

    2. For Time:
    1 mile Run
    50 Wall Balls, 20/14
    40 BJ, 24/20
    30 Burpees
    20 Power Snatches, 135/95
    Time: 18:50min

    3. Accessory Work
    A. 6×10 DB Bent Over Rows (made it through 4 sets) @ 35#
    B. 3 sets of max rep Glute Ham Raises 7-8-10
    C. 100 Face Pulls with a band – Done

    Reply
  • August 27, 2014 at 8:57 am
    Permalink

    Regional-
    1. A, B, and C at 190#…felt good.
    2. 24:23Rx…felt awful on this today. Back locked up on run and didn’t release until the wod was done and felt the 1RM back squat on WBS, Box Jumps, and Burpees. Definitely not my best work today. Snatches were the only thing that felt good.
    3. Hopefully will get done later today. In the packing process for moving this weekend so time is scarce :)

    Reply
  • August 27, 2014 at 9:15 am
    Permalink

    1. 17:26 – mile in 7:20, rested til 8 min before starting wall balls. Finished BJ at 13 min.

    Reply
  • August 27, 2014 at 11:51 am
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    Open
    With 2K row (7:37.4) – 19:48.

    Reply
  • August 27, 2014 at 12:03 pm
    Permalink

    Regionals
    1) 145#/165#/145#
    2) 19:03 RX

    Reply
  • August 27, 2014 at 12:23 pm
    Permalink

    Regional
    A. Snatch work with 165#
    B. 17:08rx. I hate wall balls!
    C. 30# DB, 3×8 strict ghr, no face pulls.

    Reply
  • August 27, 2014 at 1:56 pm
    Permalink

    Day behind
    1. Done at 215#
    2. 15:38 at 135#. 6:57 run. Single snatches. Legit pool of sweat on floor after. I think it had its own rip tide.
    3. Skipped, still beat from tough mudder and have soccer practice tonight

    Reply
  • September 2, 2014 at 1:00 pm
    Permalink

    Open
    15:58Rx – Got buried by the box jumps. I really need to start working those.

    Reply
  • September 3, 2014 at 5:45 pm
    Permalink

    16:57 with 135 and a bathroom break during 1/2 way through the burpees happy overall with how I was feeling.

    Reply
  • September 5, 2014 at 2:33 pm
    Permalink

    23 min., RX – 38 yr old female

    Reply

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