Wednesday the 18th of July, 2012

10 overhead squats, 135/95 pounds
10 box jump overs, 24/20″
10 thrusters, 135/95 pounds
10 clean & jerks, 135/95 pounds
10 toes to bar
10 burpee muscle ups
10 toes to bar
10 clean & jerks
10 thrusters
10 box jump overs
10 overhead squats

SCORES

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15 Responses to “Wednesday the 18th of July, 2012”

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  • KF says:

    Ahhhhhhhh, I was just telling Matty today how horrible that “chipper” workout looked….especially those burpee muscle ups!

  • Bianca says:

    - GO EVA!!!’ Way to tackle that rope!
    - Great write up on a great, strong girl! Congrats Kendra! Looking forward to wodding together again soon.
    - Congrats Danny! I love that you are always happy:)
    - Olga- loved the kipping shot of you- what a swing!!!!

  • DM says:

    KF=Kevin Federline?

    GO Eva.

    I am going to commit a WOD murder at 4:45pm tomorrow.

  • Lorena says:

    Right on Eva! Miss you all.

  • k2 says:

    Nice job EVA!!! Way to go!

  • jess says:

    Nice Eva!!!

  • becky says:

    way to tackle that rope Eva!!! Amazing!

  • joseph says:

    After 1 back off week where i did some slow running, and a lot of climbing, i am back on the 5-3-1 but my variation is full body three times a week, but only heavy on one lift/session. This is very tiring and makes metcons seem super daunting at the end, but i am committed to staying on it.

    Yesterday looked like this…

    Squat
    45×10
    95×10
    115×10
    135×10
    155×10
    superset with wide grip pull ups (dh) x10x5

    Deadlift
    135×10
    185×5
    215×5
    250×5
    285×5+2
    superset with db bench 60x10x3
    Back a little tweaky which made me stop earlier then needed, better safe then sorry.

    Accessory for shoulders
    db front raise super set with side raise 20x10x3

    Metcon
    8 minutes amrap
    8 kb swings 53#
    8 box jumps 24 inch

    10+4

    One armed pull up work – started with concentric work, I have the benchmarks to do eccentric work but that shit really really hurts, and I want to work on maintaining good body position which is the hardest part.

    assisted one armed pull up (on the assist machine, punds refers to amount of assistance)
    60×3/arm
    56×3/arm
    54×3/arm
    43×3/arm

  • KF says:

    Go Eva!!!!

    Wait, are you calling me “Back-up dancer K-Fed” or “Fat K-Fed”?

    http://www.youtube.com/watch?v=CcAJXaRE9rk

    -Kris

  • Eva says:

    I deeed it, i deeeeed it! Thanks for the support, guys! And thanks to Coach Z for the tutorial and suitable scaling, and to Dan for reminding me to breathe. :)

  • sh says:

    OHS 115 took 3 minutes for the last 10
    THRUSTERS 135 then the 2nd 10x 115
    C&J 135
    burpee MU’s very practical movement

  • Nic says:

    Nice job 305′s sunshine! Thank your daddy:)

  • Amy P. says:

    Way to go Eva!!

  • Yamakoa says:

    There you go spider women.

    Conditioning with HareBear
    100 KCal Airdyne
    1000 M Row
    8:50

    Lots of mobility work after