Wednesday, May 25

24
May

Wednesday, May 25

16.4

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

0 Response

  1. BAston

    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

  2. Matt

    Squats at 205 (next time do 215)
    All other reps Rx

    Ah the classic EMOM… fill in the blank:
    EMOMs: Predictably ___repetitive____

  3. Melanie

    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

  4. JohnLongwell

    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

    1. dtm

      ***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.

  5. BigTuck

    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.

  6. Kim

    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)

  7. 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

  8. ledbelly

    225-10
    Ab Mat sit-ups

    This was post doing thruster wod alone last night

    Last two days have been horrible

  9. JLee

    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

  10. Melissa TruHero

    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.