Diddy Kong
50 Squat Snatches @ 135/95#
EMOM – 3 Lateral Burpees over the Bar (workout starts with burpees)
Post Times to Comments.
Box Brief
What: 1 Year Anniversary Party
Where: Trillium Brewery (Canton)
When: March 11th, 2pm to 4pm
Who: You!
BE THERE!
Diddy Kong
10:48 @85#
7:23
#30
Diddy Kong- 5:35 (95# Power Snatch/5 burpees per minute)
12:46 65#
Felt a little stuck about halfway through- thanks for the cheering section this morning!
WOD, nutrition- 2 pts
Diddy Kong 10:42 115# ouch
Diddy Kong 8:02 95#
3×15 ghd sit-ups, hip ext
+5 slow back ext
Front squat heavy triple build to 185
8:26
65#
Diddy Kong – 10:46 85#
Love the Gravatar!!!
ππ£π
Sleep +1
WOD +1
Nutrition +1
Diddy Kong – 6:30rx
Holy quads! That workout got extremely real!
Crazy fast.
Quadzilla! You are a beast!
Catching up from yesterday:
WOD – 1
Food – 1
Today:
WOD – 1
Food – 1
Can’t wait to get 8hrs of sleep tonight!
Diddy Kong: Super MODio Brothers – 70 PVC Snatch / 5 Cal bike
SWOLlen: my wrist
FLEXY: not my wrist
Hope you’re OK Steve… bummah!
10:00 115#
Diddy Kong 8:34 @75
2/7 2 points (food/wod)
3 points for today.
Sleep
Food
Wod
Diddy Kong
7:37
35# bar
Went too light on the bar.. could likely have done 45 – but kept to sets of 6 snatches cycled and did 2 sets of 7. It worked great and I was not crushed. Finished all sets at 40secs
Accessory Work:
Shoulder Opener 5# each hand
5 sets of abmat sit ups with a 10# med ball
Purple Band isometric pull up hold 4 sec with 4 sec ecentric (negative) down x5
Green band 3 pull ups every 30 secs x 5
11:33 75#
“rudely interrupted by burpees…” -Tully
9:52 60#
Nutrition βοΈ
Sleep βοΈ
Wod βοΈ
3 pts
Diddy Kong- 10:29rx
Sleep
Workout
Total points=2
Diddy Kong Jr: π
9:38
150 airdyne cal
EMOM – 5 abmat sit ups
(Wrist acting up π)
9:33 @ 105#
Sleep, nutrition, WOD= 3 pts
Travel WOD @ Crossfit Central – Austin, TX
A): Bar Muscle-ups (5 Sets (Max Reps in 15 Sec) ) – 4
A): Handstand Walk (5 Sets (Max Distance In 30 Sec))
Rest 30 to 45 Sec Between Sets
B): Hang Power Clean (3 X 6) – 155#-175#
Ev 2 Min
C) : Around the Way (2 Rounds for reps)
Complete As Many Reps as Possible – 72reps @70#
2 Rounds:
In 4 Min Complete
400 M Run
15 Pull-ups
Max KB Swings (32kg/20kg)
*Rest 3 Min Between Rds
13:10 @ 25#
Thanks Max! Jump straight up…
Sleep
WOD
Food
3 pts
Sleep +1
WOD +1
Clean Eat +1
7:57 30#
Diddy Kong
7:18
@45#
Diddy Kong
12:39 (85#)
food 1
wod 1
sleep 1
total 3