16
Jul
Monday, July 17th
Heads up! Summer Friday schedule starts this week and goes through August. New PM class sched is 4, 5, and 6pm. There will be no 7pm classes on Fridays.
WOD
“Grace”
For time:
30 Clean and jerks, 135/95
Rest as needed.
“Annie”
50-40-30-20-10
Double unders
Sit-ups
3:53 @ 55lbs
10:59 2x singles jumprope
3:53 @ 55lbs
10:59 2x singles jumprope
“Grace”
For time:
30 Clean and jerks, 135/95
Lina : 63 pounds Time:5:42
Rest as needed.
“Annie”
50-40-30-20-10
Double unders
Sit-ups
Lina: half of reps in double unders Time: 9:20
Grace 5:02 RX
First time RX. Really need to work on cycling push jerks
Super scaled Annie
Half reps and Subbed 12 kg KBS
6:32
Grace 5:02 RX
First time RX. Really need to work on cycling push jerks
Super scaled Annie
Half reps and Subbed 12 kg KBS
6:32
Grace: 3:59, rx, PR – first time done at RX
Annie: 8:27, rx
Grace: 3:59, rx, PR – first time done at RX
Annie: 8:27, rx
Grace: 4:48 rx (much slower than last time)
Annie: 8:51 rx dubs were unbroken every round! pr for 50 in a row 🙂
Grace: 4:48 rx (much slower than last time)
Annie: 8:51 rx dubs were unbroken every round! pr for 50 in a row 🙂
Grace: 2:28 rx. Rear cheeks are roasted. For future reference: 8-7-4-1-1-2-2-2-3.
Annie: 7:40 rx, two minutes slower than last time.
Grrr..did you knock me off the board?
Po’ chain assessory work
21-15-9
back extension
glute ham raise
– 7:35
Grace: 2:28 rx. Rear cheeks are roasted. For future reference: 8-7-4-1-1-2-2-2-3.
Annie: 7:40 rx, two minutes slower than last time.
Grrr..did you knock me off the board?
Po’ chain assessory work
21-15-9
back extension
glute ham raise
– 7:35
Grace – 4:29 rx (first time as rx’d)
Annie – 7:24 rx (38 seconds slower than last time)
Grace – 4:29 rx (first time as rx’d)
Annie – 7:24 rx (38 seconds slower than last time)
Grace 5:54 RX
Annie 10:54 RX
Grace 5:54 RX
Annie 10:54 RX
Grace 5:[email protected]#
Annie 12:33 with broken dubs
Grace 5:[email protected]#
Annie 12:33 with broken dubs
30 Power Cleans at 185lb
5:36
“Annie”
7:03 Rx
30 Power Cleans at 185lb
5:36
“Annie”
7:03 Rx
Grannie:
5 Rounds
6 x Hang Clean & Jerks w/ 50# dbs
Sit-ups (50-40-30-20-10)
10:42
I almost did Double Grace but that hurts too much.
Cash-out things:
5 Reps Single arm strict press:
35/40/45/50/50/50/50(4)
Plus some plank things in between press.
Grannie:
5 Rounds
6 x Hang Clean & Jerks w/ 50# dbs
Sit-ups (50-40-30-20-10)
10:42
I almost did Double Grace but that hurts too much.
Cash-out things:
5 Reps Single arm strict press:
35/40/45/50/50/50/50(4)
Plus some plank things in between press.
1) Grace: 4:30rx (pr, 1 rep every 10 seconds for 24 reps)
2) Annie: 7:47rx (not even close to a PR but less rest on the sit ups)
3) Back Squat 5-4-3-2-1
235-245-255-265(1/1)-275
4) Bench
135(5)-155(5)-175(5)
5) Metcon 2 – 10:18rx
21-15-9:
DB Snatches (50/35)
Calorie Row
…Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups
6) Push Ups and Curls
1) Grace: 4:30rx (pr, 1 rep every 10 seconds for 24 reps)
2) Annie: 7:47rx (not even close to a PR but less rest on the sit ups)
3) Back Squat 5-4-3-2-1
235-245-255-265(1/1)-275
4) Bench
135(5)-155(5)-175(5)
5) Metcon 2 – 10:18rx
21-15-9:
DB Snatches (50/35)
Calorie Row
…Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups
6) Push Ups and Curls
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
Min 1- 135
Min 2- 145
Min 3- 155
Min 4 Rest
Repeat for 12 min
10 Reps (260) @ 68% of estimated 1RM Back Squat
8 Reps (280) @ 73% of estimated 1RM Back Squat
6 Reps (300) @ 78% of estimated 1RM Back Squat
4 Reps (320) @ 83% of estimated 1RM Back Squat
2 Reps (345) @ 88% of estimated 1RM Back Squat
“Grace” 2:07 rx p.r.
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
Min 1- 135
Min 2- 145
Min 3- 155
Min 4 Rest
Repeat for 12 min
10 Reps (260) @ 68% of estimated 1RM Back Squat
8 Reps (280) @ 73% of estimated 1RM Back Squat
6 Reps (300) @ 78% of estimated 1RM Back Squat
4 Reps (320) @ 83% of estimated 1RM Back Squat
2 Reps (345) @ 88% of estimated 1RM Back Squat
“Grace” 2:07 rx p.r.
“On the Minute” x 3 Rounds:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
Min 0:00- 60-65-70
Min 1:00- 60-65-70
Min 2:00 60-65-70
Min 3 Rest
Repeat this sequence for minutes 4,5,6 and again 8,9,10
Back Squat work:
10 Reps (135) @ 68% of estimated 1RM Back Squat
8 Reps (145) @ 73% of estimated 1RM Back Squat
6 Reps (155) @ 78% of estimated 1RM Back Squat
4 Reps (165) @ 83% of estimated 1RM Back Squat
2 Reps (175) @ 88% of estimated 1RM Back Squat
“Grace” 3:33 Rx
No “Annie” #nolegsdueto
@roberts 🙂
I no rep’d myself twice.
“On the Minute” x 3 Rounds:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
Min 0:00- 60-65-70
Min 1:00- 60-65-70
Min 2:00 60-65-70
Min 3 Rest
Repeat this sequence for minutes 4,5,6 and again 8,9,10
Back Squat work:
10 Reps (135) @ 68% of estimated 1RM Back Squat
8 Reps (145) @ 73% of estimated 1RM Back Squat
6 Reps (155) @ 78% of estimated 1RM Back Squat
4 Reps (165) @ 83% of estimated 1RM Back Squat
2 Reps (175) @ 88% of estimated 1RM Back Squat
“Grace” 3:33 Rx
No “Annie” #nolegsdueto
@roberts 🙂
I no rep’d myself twice.
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
Min 1- @95
Min 2- @115
Min 3- @125
Min 4 Rest
Repeat for 12 min
10 Reps (165) @ 68% of estimated 1RM Back Squat
8 Reps (175) @ 73% of estimated 1RM Back Squat
6 Reps (185) @ 78% of estimated 1RM Back Squat
4 Reps (195) @ 83% of estimated 1RM Back Squat
2 Reps (215) @ 88% of estimated 1RM Back Squat
Grace: 3:15 rxd. No pr 🙁
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
Min 1- @95
Min 2- @115
Min 3- @125
Min 4 Rest
Repeat for 12 min
10 Reps (165) @ 68% of estimated 1RM Back Squat
8 Reps (175) @ 73% of estimated 1RM Back Squat
6 Reps (185) @ 78% of estimated 1RM Back Squat
4 Reps (195) @ 83% of estimated 1RM Back Squat
2 Reps (215) @ 88% of estimated 1RM Back Squat
Grace: 3:15 rxd. No pr 🙁
5:26 @ 95
9:49 1/2 double unders
5:26 @ 95
9:49 1/2 double unders
Plenty of warming up @ 6PM
Grace: 5:18 @ 125# next time Rx
Annie: 10:18 scaled to half dubs, full sit ups one day Rx…
Plenty of warming up @ 6PM
Grace: 5:18 @ 125# next time Rx
Annie: 10:18 scaled to half dubs, full sit ups one day Rx…
Grace 3:26 RX thanks for the tip Patrick!!
Annie 7:27 RX
Banded ring dips: 50
50 push ups in sets of 10
Hamstring extension thingies in sets of 5
Grace 3:26 RX thanks for the tip Patrick!!
Annie 7:27 RX
Banded ring dips: 50
50 push ups in sets of 10
Hamstring extension thingies in sets of 5
Grace: 3:11 rx’d (PR)
No Annie bc of hurt toe
50 GHD’s (30 with 10# plate)
Grace: 3:11 rx’d (PR)
No Annie bc of hurt toe
50 GHD’s (30 with 10# plate)
Grace: 5:26 first time doing it rx
Annie: 11:17 rx
Situps were the worst part
Grace: 5:26 first time doing it rx
Annie: 11:17 rx
Situps were the worst part
Grace: 4:22rx
Annie: 8:22rx
Grace: 4:22rx
Annie: 8:22rx
Grace: 5:55 rx (about a min off my pr)
Annie: 7:20 rx (pretty sure that’s a pr)
Grace: 5:55 rx (about a min off my pr)
Annie: 7:20 rx (pretty sure that’s a pr)
4:30 Rx PR!
June 17, 2016
4:59 Rx
April 2014
83# 5:24
October 2013
75# 5:25
Sing it BAston!
I forgot Annie
9:31 Rx
Not a PR, but finally got my dubs back!!!
Inspirational
Holy crap that’s awesome! Congrats!!!
4:30 Rx PR!
June 17, 2016
4:59 Rx
April 2014
83# 5:24
October 2013
75# 5:25
Sing it BAston!
I forgot Annie
9:31 Rx
Not a PR, but finally got my dubs back!!!
Grace – 2:28RX
Annie – 9:55 RX
Grace – 2:28RX
Annie – 9:55 RX
Grace: 5:36 Rx, PR by default since I’ve never done this one
Annie: 11:24 with half the number of DUs. Last time did this in 12:29 with all singles
Weigh in: 231, down 33lbs since December(assuming some/most of the recent lbs are muscle since I haven’t been showing up consistently for the past month but I’ll take it)
Grace: 5:36 Rx, PR by default since I’ve never done this one
Annie: 11:24 with half the number of DUs. Last time did this in 12:29 with all singles
Weigh in: 231, down 33lbs since December(assuming some/most of the recent lbs are muscle since I haven’t been showing up consistently for the past month but I’ll take it)
5:31min @ 105#
9:35min rx
4:49 grace
will try annie later
4:49 grace
will try annie later
Grace – @85 – 4:42
Annie – 25/50 20/40 15/30 10/20 5/10 – 9:59
Grace – @85 – 4:42
Annie – 25/50 20/40 15/30 10/20 5/10 – 9:59
10 Reps (140) @ 68% of estimated 1RM Back Squat
8 Reps (150) @ 73% of estimated 1RM Back Squat
6 Reps (160) @ 78% of estimated 1RM Back Squat
4 Reps (170) @ 83% of estimated 1RM Back Squat
2 Reps (180) @ 88% of estimated 1RM Back Squat
Grace – 5:14 first time doing it Rx!
frontline:
8min EMOM
5 strict pull ups- unbroken first round, then had to spend whole minute to get the stricts
5 slow motion 6″ deficit push ups
10min AMRAP
10 BS 95#
35 dubs
6+2rx
also cash out:
tabata x3
side plank R
side plank L
hollow hold
AWFUL
frontline:
8min EMOM
5 strict pull ups- unbroken first round, then had to spend whole minute to get the stricts
5 slow motion 6″ deficit push ups
10min AMRAP
10 BS 95#
35 dubs
6+2rx
also cash out:
tabata x3
side plank R
side plank L
hollow hold
AWFUL
Grace: 6:00 @ 115#
Annie: 9:32 – half the amount of DUs
Name Game during warmup – didn’t remember four names = 40 air squats.
Name Game at end of WOD – nailed it at Rx !
Grace @ 95lbs. Didn’t keep time but felt good.
Annie- same as above, but DUBs are getting much easier.
grace 2:31rx
annie 8:40rx
grace 2:31rx
annie 8:40rx