24
May
Wednesday, May 25
Heads up! The gym will be closed Sunday… rest up, Murph is Monday at 10am!
Happy birthday Erin!
WOD
On the minute for 20 minutes:
Minute 1: 10 Back Squat, 155/225
Minute 2: 20 GHD Sit-Ups
Minute 3: 40 Double-unders
Minute 4: 12 Burpees
Post modifications to Comments.
Oly Class
Hang Power Snatch
3 – 3 – 3 – 3
Hang Snatch
2 – 2 – 2 – 2
Snatch
1 – 1 – 1 – 1
WOD
BS @135 10/10/6/5/5
GHD 20/20/12/12/12
Dubs 40/40/30/30/40
Burpees 12/12/12/12/12
WOD
BS @125 10/10/10/9/10
GHD 20/10/10/10/10
Dubs 40/40/24/30/20
Burpees 12/9/9/9/9
205, 4
Still having neck issues so did some scaling today:
BS: 165# (anywhere from 10-6 reps per round)
T2B: 12 unbroken each round (no kip)
DU: 40
Burpees: 12
Good Wod
Squats at 205 (next time do 215)
All other reps Rx
Ah the classic EMOM… fill in the blank:
EMOMs: Predictably ___repetitive____
Matt doesn’t care for EMOM’s.
[email protected]# 10-10-7-10-7
Abmat sit ups: 30-27-20-20-20
DU’s: no more than 10 per round…I suck at these
Burpees: 10 per round
You know that annoying, achy, soreness where it is uncomfortable to sit, but also to stand, and you just know that you would be much more comfortable floating in the ocean or on a raft in a pool drinking a Bellini or Pina Colada? Well, that’s me right now. Mucho rest days ahead hopefully doing one or all of those things that I just mentioned.
Oly
Hang Power Snatch triples: 53-53-58-63
Hang Snatch doubles: 68-73-78-83
Snatch singles: 88(f-1)-93-98(f-1)-103
WOD
Back squats – 6 reps each round at 120lbs
GHD – 15/15/15/20
Dubs – 40 each round
Burpees – 10/10/10/12
Bellini’s ma jam yo
For load, unbroken sets, rest as needed btw:
5 sets of:
3 strict press
4 push press
5 push jerk
15 pushups
– 135 across
Cash out:
8 rounds 30sec on 20sec off of bro do you even hollow
WOD
BS @95 10/10/8/6/6
GHD 20/15/10/15(sit-ups)/10(sit-ups)
Dubs (single) 60/60/60/60/60
Burpees 12/10/8/6/8
7 Rounds:
7HSPU
50 Walking lunges
Cash-out:
Diddling around in an L-sit.
***Only 30 seconds of LSits because I was relegated to the bathroom while the birthday girl got her hair blown out.
Alternate cash-out:
Accumulate 5 minutes in a plank…in the bathroom.
Woof. I hope it’s the heat.
8 @ 93#
Burpees Rx, everything else not Rx.
10 @93#, everything else rx.
Did women’s rxd
On the 3rd round and on of ghd’s did 10 instead of 20
That was horrible
Seconded
Oh and got 10 reps on the back squat
8 @ 225# all else rx
Squats 5 @ 225
GHD: 20/10/10/10/10
Dubs: Rx
Burpees: 6/6/6/6/6
Didn’t look so bad on paper. Felt terrible in person.
Oly
Hang power snatch 3’s
63-68-73-78
Hang squat snatch 2’s
78-83-88-93
Singles
98-103-103-108-113(f)
Squats: 10 x 155
Ab Mat Situps x 20 (with a 25lb plate either punching me in the junk or uppercutting me in the chin)
Dubs RX
Burps RX
That was horrible
225-10
Ab Mat sit-ups
This was post doing thruster wod alone last night
Last two days have been horrible
Squats: 155# 10-10-8-8-6
Ab Mats: 25 down to 20 by the end
Singles 70 per round
Burpees 10 the last few rounds
Pre-emptive cash out: Something bad happened in my shoulder doing warm up pull ups. Oops
103×10 now to do laundry and yes hungry ????????????????????????
OLY
Hang Power Snatches
63(3)-68(3)-73(3)-78(3)
Hang snatches
83(2)-88(2)-93(2)-93(2)
Snatches
98f-98-103fx2 Def wasn’t feeling the power today 🙁
WOD
Squats – [email protected] for 5 rounds
GHD sit-ups – 20 for 4 rounds
Dubs – 40 for 3.5 rounds
Burpees – 12/10/10/10
– clearly something happened after round 4. I died. I’m old. A whole lot of sand.
that was nassssty
[email protected]… down to 5 for last 2rds
[email protected]… down to 15 for last 2rds
[email protected]
[email protected],10,10,8,12