Well the MCCF summer open has come and gone and the EFFn ELITE took 1st (san fran), 3rd? (MER), and 23rd (G Sully).
I tried to look up official results but didn't find anything this morning :(
Rest is in store for most this week. Followed by 'fun challenge week'. Then back to the ELITE stuff (commonly known as OUTLAW).
I'm completing 4 days of complete nothingness. Getting pretty antsy and need to work out, but alas I can wait till tomorrow.
POST Times and loads to Comments
M- Work up to a 1RM snatch.
Then
"SQT" (SEAL QUALIFYING TRAINING)
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
T- Work up to 1RM C&J
Then
5RFT
800m run
30 2pd KBS
30 push ups
W- 5 x3
Frt squat 3s hold at bottom
push press
then
50 DUs
10 Sq Snatch (95/65)
Th- REST
F- SOF TRAINING
30min amrap:
Run 400m,
10x burpees
15x toes 2 bar
20x overhead walking lunges (45/25)
S- 21-15-9
Thruster 95/65
KBs 55/35
2TB
Monday update:
ReplyDeleteEffn Elite continued.
Worked up to 135 sq snatch and since i don't have twinkies or pancakes went to 155. Missed it. Then power snatched it twice. Ha!
SQT:
JP- 5:24 last set of G20H felt best (pwr snatched them all)
CP- 3:59 (knee pu to chest)
JA- 4:10 (regular pu some pu to chest)
KW- 4:50 (knee pu to chest)
Good work, Zelasko crew.
ReplyDeleteAnnie: 10:17. All sit ups unbroken.
Tuesday update-
ReplyDeleteDue to the rain i went w/ Wed's WOD today.
Front squats and Push Press at 165. Kind of tough. Trashed my shoulder.
Conditioning was a bit tough after doing butt to ground front squats. I didn't have any legs. It got easier as i went along...
11:00 total for the 3 rounds. Really slow, but finished.
G Sully- Good work on Annie. I am not sure if I have ever done the SU unbroken....
ReplyDeleteHappy Independence Day!
ReplyDeleteSkill & abs today.
Butterfly PU-could get 3 in a row before losing rhythm.
HSPU-facing wall, hands 2 ft from wall, 5 sets ME-10,7,4,5
ME Strict PU 3 sets-12,7,5
70 UB Situps
GSully continues to amaze with his progress. I struggle w/ HSPU and Situps and he crushes them.
ReplyDeleteEVA w/ 'Push' ups rather than PULL UP
Destroyed me. I bonked during roun 3. It has been an hour or so since i finished and i'm still useless. 43:33. A lot of walking on the last 800m run.
Eva loos TOUGH!
ReplyDeleteHad to do something short today. Brenton from the main site. 10:34.
Mary: 7 Rounds+5 HSPU+10 Pistols.
ReplyDeleteHSPU facing wall, hands 2 ft from wall.
Pistols onto 13 inch box.
Finished off vacation with a 5k: 24:10.
ReplyDelete