Monday, June 5th

4
Jun

Monday, June 5th

WOD

On the minute for 10 minutes:
3 pause front squats

Then, climb the ladder in 7 minutes,
10-12-14-16 reps, and so on:
Power Clean (135lb/95lb)
Wall Balls to a 12/10ft target

Post weights for EMOM and total reps for AMRAP to Comments.

54 Responses

  1. ERIC S.

    “BAD MAMA JAMA”
    5 Rounds:
    1:00 Calorie Row
    1:00 Power Cleans (115/80)
    1:00 Lateral Burpees over Bar
    1:00 Rest
    Total reps 240 Rx’d

  2. chad

    Monday WOD at Sunday OG
    135-145-155-165-175-185-195-205-215-225(2)
    (EMOM was tough, not sure if better to add weight or stick with one tough one, create a routine so you’re ready to go each time the clock hits zero.)
    Metcon – 68 reps Rx
    (12ft target = ☠️, Sets of 1-3 max, a lot of singles, new weakness to work on)

  3. BAston

    Pause FS: 165# (sorry for the noises in the late rounds, 6am).

    WOD: 2 rounds + 17 reps rx’d

    Struggle bus kind of morning.

  4. JLee

    Pause Front Squats – 165# all the way through

    WOD: 2 rounds + 24 reps @ 115# (68 Reps total)

    Very yooomid in the gym this am

  5. Lina

    On the minute for 10 minutes:
    3 pause front squats (from 1rst to the 5th round, I did 93 pounds. 6th and 7th rounds with 103 pounds, fail last rep. 8th 9th 10th rounds with 98 pounds)

    Then, climb the ladder in 7 minutes,
    10-12-14-16 reps, and so on:
    Power Clean (135lb/95lb)
    Wall Balls to a 12/10ft target

    Lina: 73 pounds power clean.
    10 pounds wall balls
    Total :14+4

  6. Matt

    Modified for a cranky hamstring
    10 min emom 3 front squats to a box at parallel
    — all except the first at 215

    7 min ladder, 135lb hang power cleans and 12ft no-squat wbs
    — 3 + 29

    1. Matt

      weigh-in: 172lbs, need to get the diet back in gear. might be time for some professional meal delivery

    2. Matt

      Make-up oly
      Power snatch from blocks, 10 min emom
      — first 7 at 135, last 3 at 145
      Snatch pull from blocks, 10 min emom
      — all at 225, these were tough without straps, hmm maybe next time

  7. Ron

    emom 185 straight across.

    Metcon: 2+13 @ 115. Still not feeling right from this morning.

    We are lucky to have Coach Mickey.

  8. LaurenMargaret

    10 min pause front squats EMOM: 95lb

    7 min ladder: (10,12,14,16…)
    Power Clean / Wall Ball to 10 ft target
    3+17 (Cleans @75lb, Wall Ball @14lb)

  9. Joe

    Squat EMOM:
    175×4; 180×3; 185×3

    Wod:
    2+17 @ 135# and 35# goblet thruster. Best sub I could think of without a med ball. Certainly felt rough so

    Legs majorly beat up after the squats

  10. dtm

    On the minute for 10 minutes:
    5 pause front squats
    24kg dbs

    Climb the ladder in 7 minutes,
    10-12-14-16 reps, and so on:
    Power Clean 35# dbs
    Single 35# db thrusters
    Finished the round of 16

  11. ERIC S.

    Snatch primer
    5 Sets, building in weight. Start with an empty barbell.
    3 Muscle Snatches –
    3 Overhead Squats
    3 Snatch Balances
    Snatch emom x 9
    1 power snatch, 1 ohs, 1 snatch
    115, 135, 145, 115, 135, 145, 115, 135, 145
    Pausing Snatch Deadlifts with 2 sec pause below knee
    190(3) 200(3) 210(3) 220(3)

    Back squats stamina find your 15 rep max – 275 lbs.

    Body Armor on the 3 min mark x 4
    10 good morning 95#
    10 KB rack reverse lunges (one kb 24kg)
    10 Cossack squats
    Then 5 min emom 10 ghd sit-ups & 10 hip extension

    1. J Cash

      hahaha sorry man, I’m getting to old and can’t handle my alcohol. Margaritas are the devil, good devil though

  12. JoJo

    Snatch Part 1 – Primer
    5 Sets, building in weight. Start with an empty barbell. 35-45-55-55-55
    3 Muscle Snatches
    3 Overhead Squats
    3 Snatch Balances

    Part #2 – Complex
    On the Minute x 9:
    Power Snatch + Overhead Squat + Squat Snatch (waves)
    45,50,55,45,50,55,45,50,55

    PAUSING SNATCH DEADLIFTS
    Set #1 – 3 Pausing Reps @ 77#
    Set #2 – 3 Pausing Reps @ 80#
    Set #3 – 3 Pausing Reps @ 85#
    Set #4 – 3 Pausing Reps @ 90#

    STAMINA SQUAT
    Back SquatEstablish a Heavy Set of 15 Reps #140

    BODY ARMOR
    On the 3:00 x 4 Sets (12:00)
    10 Good Mornings
    10 Front Rack Single-KB Reverse Lunges
    10 Cossack Squats

    Part 2
    EMOM x 10
    10 GHD Sit-Ups (Abmat sit-ups)
    10 Hip Extensions (green banded good mornings)

  13. robseda

    IDoJ FS: 225 across
    Failed third rep on 9&10

    wod: 32 kg American swings, 12 ft wallballs
    3+19. Was feeling the weekend throughout this one

  14. Michele Adler

    Modified WOD: Died when I jumped into the box instead of on to it. ☠️ Running out of icepacks.

    1. Michele Adler

      Thanks to the lovely ladies of the 5 PM class who were super kind when I died, as was JCash ????????

  15. Michele Adler

    Modified WOD: Died when I jumped into the box instead of on to it. ☠️ Running out of icepacks.

    1. Michele Adler

      Thanks to the lovely ladies of the 5 PM class who were super kind when I died, as was JCash ????????