20:42 (I think that’s my time, but I had to run out of the gym once I finished, so not 100% positive).
Subbed 10 cals on ass bike for dubs, rx’d everything else.
robseda
20:36 rx
robseda
20:36 rx
LaurenMargaret
25:58
First three rounds at Rx weight (12kg), last two rounds at 20lb (dumbbells)
Knee push-ups
Rekas
28: 45 rx
Thrusters unbroken
Push-ups were slowest/toughest part (sets of 5 til last round, sets of 2s and 3s and maybe a few singles)
That was rough!
Rekas
28: 45 rx
Thrusters unbroken
Push-ups were slowest/toughest part (sets of 5 til last round, sets of 2s and 3s and maybe a few singles)
That was rough!
Mickey K
13:18 Rx
a lot of shoulders. 1st 10 thrusters exhaust shoulders for the push-ups which exhaust shoulders even more for the 2nd 10 of thrusters. Use your legs and hips on the thrusters. The weight is light. Stay tight and avoid loose and sloppy form.
Rekas
oh my gahhhhh you’re a machine!
dtm
AM) 5 Rounds every 2:30
5 single arm strict press, immediately followed by max push-press, 50# db
8/7/6/5/4
Some curls for gunzzies, my elbow tendinitis is really deflating the pythons.
PM) Crushing some souls w/ an EWOD tonight
8 Rounds, every 3 minutes, run 400M
dtm
AM) 5 Rounds every 2:30
5 single arm strict press, immediately followed by max push-press, 50# db
8/7/6/5/4
Some curls for gunzzies, my elbow tendinitis is really deflating the pythons.
PM) Crushing some souls w/ an EWOD tonight
8 Rounds, every 3 minutes, run 400M
ERIC S.
Snatch drills
5×3 OHS then 5×3 snatch balance (light and work on technique)
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
115, 115, 125, 125, 135, 135, 145, 145
Pausing Jerk drive 5×3 (light working on technique)
Paying Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
The first pause is identical to our first drill, the jerk drive. Exploding out of that pause, receive the bar with an aggressive punch to the finish overhead, and pause here for an additional two seconds.
5×2 @ 155, 165,175,185, 200
Back squats 10-8-6-8-10 @ 240, 260, 280, 260, 240
ERIC S.
Snatch drills
5×3 OHS then 5×3 snatch balance (light and work on technique)
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
115, 115, 125, 125, 135, 135, 145, 145
Pausing Jerk drive 5×3 (light working on technique)
Paying Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
The first pause is identical to our first drill, the jerk drive. Exploding out of that pause, receive the bar with an aggressive punch to the finish overhead, and pause here for an additional two seconds.
5×2 @ 155, 165,175,185, 200
Back squats 10-8-6-8-10 @ 240, 260, 280, 260, 240
Snatch drills
5×3 OHS then 5×3 snatch balance (light and work on technique)
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
100-110-120-130
Pausing Jerk drive 5×3 (light working on technique)
Paying Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
The first pause is identical to our first drill, the jerk drive. Exploding out of that pause, receive the bar with an aggressive punch to the finish overhead, and pause here for an additional two seconds.
5×2 @ 115-125-135-155
Snatch drills
5×3 OHS then 5×3 snatch balance (light and work on technique)
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
100-110-120-130
Pausing Jerk drive 5×3 (light working on technique)
Paying Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
The first pause is identical to our first drill, the jerk drive. Exploding out of that pause, receive the bar with an aggressive punch to the finish overhead, and pause here for an additional two seconds.
5×2 @ 115-125-135-155
Snatch drills
5×3 OHS
35-45-55-65-75
then 5×3 snatch balance (light and work on technique)
35-45-55-55-55
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
55, 55, 60, 60, 65, 65,70, 70
Pausing Jerk drive 5×3
45-65-85-95-105-115
Pausing Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
5×2 @ 70,75,80,90,95
Alice
24:14 with 20lb DB
ally
24:53 w/ 20# db
Matt
15:52 rx
Matt
15:52 rx
Matt
Hey gang, we’re decluttering the comments page and putting in a character limit. Let’s keep things simple and focus on the basics: hitting the WOD hard, supporting each other, and maybe putting in a little weakness work on the side.
There’s no need to eclipse the whole comments page with every accessory movement under the sun —
If that works for you, by all means keep at it! You can put those details down in your personal journal. Thanks for understanding!
21:11 at 18lbs
20:42 (I think that’s my time, but I had to run out of the gym once I finished, so not 100% positive).
Subbed 10 cals on ass bike for dubs, rx’d everything else.
20:36 rx
20:36 rx
25:58
First three rounds at Rx weight (12kg), last two rounds at 20lb (dumbbells)
Knee push-ups
28: 45 rx
Thrusters unbroken
Push-ups were slowest/toughest part (sets of 5 til last round, sets of 2s and 3s and maybe a few singles)
That was rough!
28: 45 rx
Thrusters unbroken
Push-ups were slowest/toughest part (sets of 5 til last round, sets of 2s and 3s and maybe a few singles)
That was rough!
13:18 Rx
a lot of shoulders. 1st 10 thrusters exhaust shoulders for the push-ups which exhaust shoulders even more for the 2nd 10 of thrusters. Use your legs and hips on the thrusters. The weight is light. Stay tight and avoid loose and sloppy form.
oh my gahhhhh you’re a machine!
AM) 5 Rounds every 2:30
5 single arm strict press, immediately followed by max push-press, 50# db
8/7/6/5/4
Some curls for gunzzies, my elbow tendinitis is really deflating the pythons.
PM) Crushing some souls w/ an EWOD tonight
8 Rounds, every 3 minutes, run 400M
AM) 5 Rounds every 2:30
5 single arm strict press, immediately followed by max push-press, 50# db
8/7/6/5/4
Some curls for gunzzies, my elbow tendinitis is really deflating the pythons.
PM) Crushing some souls w/ an EWOD tonight
8 Rounds, every 3 minutes, run 400M
Snatch drills
5×3 OHS then 5×3 snatch balance (light and work on technique)
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
115, 115, 125, 125, 135, 135, 145, 145
Pausing Jerk drive 5×3 (light working on technique)
Paying Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
The first pause is identical to our first drill, the jerk drive. Exploding out of that pause, receive the bar with an aggressive punch to the finish overhead, and pause here for an additional two seconds.
5×2 @ 155, 165,175,185, 200
Back squats 10-8-6-8-10 @ 240, 260, 280, 260, 240
Snatch drills
5×3 OHS then 5×3 snatch balance (light and work on technique)
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
115, 115, 125, 125, 135, 135, 145, 145
Pausing Jerk drive 5×3 (light working on technique)
Paying Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
The first pause is identical to our first drill, the jerk drive. Exploding out of that pause, receive the bar with an aggressive punch to the finish overhead, and pause here for an additional two seconds.
5×2 @ 155, 165,175,185, 200
Back squats 10-8-6-8-10 @ 240, 260, 280, 260, 240
4 rounds NFT with Jcash
3 muscle ups
6 strict hspu
12 ghd sit-ups
Snatch drills
5×3 OHS then 5×3 snatch balance (light and work on technique)
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
100-110-120-130
Pausing Jerk drive 5×3 (light working on technique)
Paying Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
The first pause is identical to our first drill, the jerk drive. Exploding out of that pause, receive the bar with an aggressive punch to the finish overhead, and pause here for an additional two seconds.
5×2 @ 115-125-135-155
Back squats 10-8-6-8-10 @ 150, 165, 175, 165, 150
4 rounds NFT with Eroc
3 muscle ups
6 strict hspu
12 ghd sit-ups
Snatch drills
5×3 OHS then 5×3 snatch balance (light and work on technique)
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
100-110-120-130
Pausing Jerk drive 5×3 (light working on technique)
Paying Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
The first pause is identical to our first drill, the jerk drive. Exploding out of that pause, receive the bar with an aggressive punch to the finish overhead, and pause here for an additional two seconds.
5×2 @ 115-125-135-155
Back squats 10-8-6-8-10 @ 150, 165, 175, 165, 150
4 rounds NFT with Eroc
3 muscle ups
6 strict hspu
12 ghd sit-ups
Metro WOD:
13:48 Rx
Strength work:
Back Squats
[email protected]
125-135-145-135-125
Snatch drills
5×3 OHS
35-45-55-65-75
then 5×3 snatch balance (light and work on technique)
35-45-55-55-55
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
55, 55, 60, 60, 65, 65,70, 70
Pausing Jerk drive 5×3
45-65-85-95-105-115
Pausing Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
5×2 @ 70,75,80,90,95
Metro WOD:
13:48 Rx
Strength work:
Back Squats
[email protected]
125-135-145-135-125
Snatch drills
5×3 OHS
35-45-55-65-75
then 5×3 snatch balance (light and work on technique)
35-45-55-55-55
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
55, 55, 60, 60, 65, 65,70, 70
Pausing Jerk drive 5×3
45-65-85-95-105-115
Pausing Split Jerk -On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
5×2 @ 70,75,80,90,95
24:14 with 20lb DB
24:53 w/ 20# db
15:52 rx
15:52 rx
Hey gang, we’re decluttering the comments page and putting in a character limit. Let’s keep things simple and focus on the basics: hitting the WOD hard, supporting each other, and maybe putting in a little weakness work on the side.
There’s no need to eclipse the whole comments page with every accessory movement under the sun —
If that works for you, by all means keep at it! You can put those details down in your personal journal. Thanks for understanding!
a) strict JT – fo evah
b) 3×1000 row/3 min rest
3:34/3:43
How fo evah?
a) strict JT – fo evah
b) 3×1000 row/3 min rest
3:34/3:43
How fo evah?
stopped looking at the clock after 30 minutes fo evah
10 min emom
2 false grip pull ups, 2 ring dips
24:49 rx
1060 push ups!
yay!
10 min emom
2 false grip pull ups, 2 ring dips
24:49 rx
1060 push ups!
yay!
26:12 @ 12Kg, 20 dubs
4 + 54 RX
???? push ups
4 + 54 RX
???? push ups
22:10 rx
3 mile run during lunch
21:29 rx
21:29 rx
20:17rx That was extremely deceptive – KB thrusters suck.
20:17rx That was extremely deceptive – KB thrusters suck.
Snatch drills
5×3 OHS then 5×3 snatch balance (light and work on technique)
Snatch complex
8 sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Pausing Snatch Pull:
60(2), 65(2), 70(2), 75(2)
Pausing Jerk drive 5×3 (light working on technique)
Pausing Split Jerk
5×2 @ 70, 75, 80, 85, 90
Back squats 10-8-6-8-10 @ 130, 140, 150, 140, 130
4 rounds NFT with Eroc & JCash
3 banded pull ups
6 push ups
12 ghd sit-ups
26:36 rx
Came out of the gate hot and crashed and burned down the stretch. Rough Monday
29:30 RX+
I used the 20Kg kbs and regretted it in round 1…lol
29:30 RX+
I used the 20Kg kbs and regretted it in round 1…lol
26:11 @12kg w 20 dubs
27:09 @ Rx weight but 20 Dubz
Need to work on the front rack. Shoulders were toast…in the first round.
27:09 @ Rx weight but 20 Dubz
Need to work on the front rack. Shoulders were toast…in the first round.
27:40
Knee push ups
8kg
27:40
Knee push ups
8kg
3+51 Rx
3+51 Rx
26:51 12kg KB (lower back pain still present. Going light to avoid aggravation.)
26:51 12kg KB (lower back pain still present. Going light to avoid aggravation.)
22:00 @ 12kg
22:00 @ 12kg