Monday, June 26th

25
Jun

Monday, June 26th

WOD

Every 2 minutes on the minute for 20 minutes (10 rounds)
2 Pause Front Squats

Cash Out

3 attempts:
Max strict pull-ups (reps)
Max flexed arm hang (seconds)

Post loads, reps, and times to comments

52 Responses

  1. Matt

    Just a reminder: if you’re more experienced, and are confident with your ability to pace yourself AND lift uncomfortably heavy weights at this pace, feel free to superset with something you need to work on. For example:
    Strength – Push-ups
    Cardio – Burpees
    Flexibility – Stretch

  2. Matt

    Just a reminder: if you’re more experienced, and are confident with your ability to pace yourself AND lift uncomfortably heavy weights at this pace, feel free to superset with something you need to work on. For example:
    Strength – Push-ups
    Cardio – Burpees
    Flexibility – Stretch

  3. robseda

    FS: 245 across – failed 2nd rep in the last set ????‍♂️
    Superset with 5-6 facepulls for shoulder mobility

    Strict Pull-ups/hang
    27/25s – last two pull-ups had a little kick
    8/20s
    8/19s

  4. robseda

    FS: 245 across – failed 2nd rep in the last set ????‍♂️
    Superset with 5-6 facepulls for shoulder mobility

    Strict Pull-ups/hang
    27/25s – last two pull-ups had a little kick
    8/20s
    8/19s

  5. JLee

    Front Squats
    175×2 185×2 195×6

    Strict pull ups/Flexed arm hang
    9/20
    6/19
    3/11
    Fell off pretty fast

  6. JLee

    Front Squats
    175×2 185×2 195×6

    Strict pull ups/Flexed arm hang
    9/20
    6/19
    3/11
    Fell off pretty fast

  7. ally

    FS: 93 across. hung out in bottom of air squat in between sets

    strict pull ups/hang

    2/:10
    2/:09
    1/:08

  8. D-Nice

    Front squats: first five at 115, last five at 120

    pull ups with box assistance/hang
    5/5 seconds
    5/2 seconds
    5/2 seconds

  9. D-Nice

    Front squats: first five at 115, last five at 120

    pull ups with box assistance/hang
    5/5 seconds
    5/2 seconds
    5/2 seconds

  10. Alice

    20min e2mom 2 pause front squats: 125×6, 120×4
    —superset with 7 push-ups

    strict pull-ups/flexed arm hang
    8 / 34s
    4 / 30s
    2 / 29s

  11. Alice

    20min e2mom 2 pause front squats: 125×6, 120×4
    —superset with 7 push-ups

    strict pull-ups/flexed arm hang
    8 / 34s
    4 / 30s
    2 / 29s

  12. Rekas

    2 pause FS: 8 @ 135#, 1 @ 145#, 1 @ 155#
    superset (minus first set) w/ 5 push-ups and some stretching

    Strict pull-ups/Hang
    7(pr)/ 22s
    4/10s
    4/13s

    1. Ashley Moduno

      HOW DID YOU START THE EMOM SO HEAVY!? Literally thought about this through the whole workout. Freaking awesome job!

  13. BAston

    Rough morning with Ollieopolous….. If anyone is up for a jog around the bridal path tonight around 6pm, let me know. I’ll be running this dog into the ground.

  14. dtm

    A) 10 Rounds, every 90 seconds
    5 front squats with a 3 second pause at the bottom

    B) 2.5 mile run on tired legs

    C) 4 x 1 minute hollow hold

  15. Matt

    FS – 185 across, postural muscles need work, but knee felt great! Superset w 10 push-ups, because these need work.
    Pull-Ups – 21, 7, 5
    Flexed Hang – 35 (resting on chin, no rep), 26, 18

  16. Matt

    FS – 185 across, postural muscles need work, but knee felt great! Superset w 10 push-ups, because these need work.
    Pull-Ups – 21, 7, 5
    Flexed Hang – 35 (resting on chin, no rep), 26, 18

  17. JoJo

    Rounds:
    1:30 Row
    1 Round of Strict Cindy
    :45s second Samson Stretch each side
    Followed by:
    Snatch Barbell
    (empty barbell, all done with a snatch grip)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Presses
    5 Stiff-Legged Deadlifts
    5 Overhead Squats

    SNATCH COMPLEX
    Power Snatch + Overhead Squat + Squat Snatch
    On the Minute x 12 (4 waves)
    Set #1, on the 0:00… 50% of 1RM Squat Snatch
    Set #2, on the 1:00… 55% of 1RM Squat Snatch
    Set #3, on the 2:00… 60% of 1RM Squat Snatch
    Repeat sequence without a break in between three more times through, for a total of four waves (12 minutes).
    #45-50-55

    “ISABEL”
    30 Power Snatches (135/95)
    4:55 75#

    Accessory work:
    On the Min x12: 3 Tall cleans 65#
    Bicep curls 3×15 45#
    Strict pull-ups
    13-10-8

  18. JoJo

    Rounds:
    1:30 Row
    1 Round of Strict Cindy
    :45s second Samson Stretch each side
    Followed by:
    Snatch Barbell
    (empty barbell, all done with a snatch grip)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Presses
    5 Stiff-Legged Deadlifts
    5 Overhead Squats

    SNATCH COMPLEX
    Power Snatch + Overhead Squat + Squat Snatch
    On the Minute x 12 (4 waves)
    Set #1, on the 0:00… 50% of 1RM Squat Snatch
    Set #2, on the 1:00… 55% of 1RM Squat Snatch
    Set #3, on the 2:00… 60% of 1RM Squat Snatch
    Repeat sequence without a break in between three more times through, for a total of four waves (12 minutes).
    #45-50-55

    “ISABEL”
    30 Power Snatches (135/95)
    4:55 75#

    Accessory work:
    On the Min x12: 3 Tall cleans 65#
    Bicep curls 3×15 45#
    Strict pull-ups
    13-10-8

  19. J Cash

    Paused Front Squats- 155#

    What Jojo said with the snatch complex
    75-85-95

    Isabelle
    3:14 rxd. 3 sec PR

    Strict pull ups
    13-8-9

  20. Ashley Moduno

    Run over to the west side
    Fhitting Room class (where was everyone!?)
    FS: 2 sets at each weight 115-125-135-135-145-160
    Pull ups 7/3/5
    Holds (lol) 5/4/2 the last one was basically a pull up 🙂

  21. Ashley Moduno

    Run over to the west side
    Fhitting Room class (where was everyone!?)
    FS: 2 sets at each weight 115-125-135-135-145-160
    Pull ups 7/3/5
    Holds (lol) 5/4/2 the last one was basically a pull up 🙂

  22. patrick

    Front Squat
    255-255-255-255-255-260-260-265-270-275

    Pulluos: 3 (band), 3 (band), 2
    Holds: 4s, 2s, 2s

  23. patrick

    Front Squat
    255-255-255-255-255-260-260-265-270-275

    Pulluos: 3 (band), 3 (band), 2
    Holds: 4s, 2s, 2s

  24. Kim

    Front squats
    First 5 @ 133#, 3 @ 113#, 123, 133

    Subbed knee push ups and hand stand holds for today’s workout
    5 snake from knee push ups each round
    30 second hand stand hold: fell the first time (lol!), held a freestanding Handstand for 1 second next, and just survived the 3rd

  25. Kim

    Front squats
    First 5 @ 133#, 3 @ 113#, 123, 133

    Subbed knee push ups and hand stand holds for today’s workout
    5 snake from knee push ups each round
    30 second hand stand hold: fell the first time (lol!), held a freestanding Handstand for 1 second next, and just survived the 3rd

  26. dquat

    pause fs:
    235,245,255(7),265
    15s deadhang and 30s shoulder flexion btwn sets

    pu/flexed arm hang
    28/42
    5/20
    7/12

  27. dquat

    pause fs:
    235,245,255(7),265
    15s deadhang and 30s shoulder flexion btwn sets

    pu/flexed arm hang
    28/42
    5/20
    7/12

  28. Mickey K

    20 min every 2 min pause front squat x2 (frankenstein FS)
    min 1-5 195lb
    min 6-10 205lb
    max pull-ups/flexed arm hang
    28 / :31
    15 / :25
    14 / :25

  29. Mickey K

    20 min every 2 min pause front squat x2 (frankenstein FS)
    min 1-5 195lb
    min 6-10 205lb
    max pull-ups/flexed arm hang
    28 / :31
    15 / :25
    14 / :25