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Monday, August 28th

27
Aug
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56 Comments
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Monday, August 28th

Today’s push-up count: 100! Almost there!

WOD

5 rounds for time:
50 double unders
10 thrusters
20 push-ups
10 thrusters

Use two 16/12kg kettlebells for the thrusters.

Post time to Comments.

56 Responses

  2. BAston

    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.

  6. 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!

  7. 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!

  8. 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.

  9. 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

  10. 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

  11. 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

  12. 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

  13. J Cash

    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

  14. J Cash

    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

  15. JoJo

    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

  16. JoJo

    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

    1. 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!

  33. JTrano

    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