2
Oct
Monday, October 3rd
DON’T FORGET: On Mondays, and going forward, weekday classes are at 5, 6, 7, and 8pm.
Strength
Front squat
Find a 7 rep max
Metcon
For time:
10-8-6-4-2
Power cleans* (135/95)
*perform 5 burpees after each set
Post all loads and time to Comments.
https://www.tabatatimes.com/front-squatting-mobility/
For a better rack position ☝????️
FS: 190#
Wod: 4:18 rx’d (my lats are destroyed from Sat, so I can’t lift my arms over my head. That made this worse than it should have been).
165# / 5 flat rxed
FS: 133#
Wod: 4:[email protected]#
front squat: 118#
WOD: 5:02 Rx
6 Rounds:
25 deficit push-ups
Max L-sit (27, 19, 17, 16, 15, 15)
FS 83-113-123-133-138
5:42 RX
135-165-185-205(3 reps, ugh 7 reps was hard to gauge)195
4:05rx
Front squat -#88
Cleans/burpees- 3:34 #68
Fun times at Romper Room 🙂
Public Service Announcement;
Matt is running the Nyc Marathon (probably sprinting it) and raising money for OXFAM
donate here —-https://www.crowdrise.com/oxfamnyc2016/fundraiser/mattmoran1
68? Too light 75lbs next time????
FS-180
4:30-95#
Rest day, foam rolling and pastries NFT
7rep max FS 128# holy cow Darcy
Metcon: 4:10 rx’d ouchie
Squat cleans @245 10×1
Wod for time
30-20-10 of
Ghd sit-ups
Push press 115/85
Hang squat cleans
11:37 Rx’d
20 minute AMRAP of:
5 deads, 245
10 jump overs, 28 inch saw horse
15 knuckle pushups
– 10+5
FS(7): 185-205-215-225-230 – dentist time
Metcon: 3:11 rx
95-115-135-155-165(1)
155 was my old 7 rep max and I barely eeked it out. Didn’t have anything left after that.
Metcon: 3:34 Rx. Great 5pm class energy!
123-133-143-153 probably could have gone for more but didn’t want to tweak my lower back (unfortunately saw Johanna’s 155 too late ????)
Metcon: wanted to give my traps a rest from all the cleans I did last week so decided to do power snatches instead (dumb)
5:39 @ 73# power snatches #franlungs
93-113-133-143-113 I did not plan this well….
Metcon: 3:43 RX
83-103-113-118-118
metcon: replaced cleans with ghds – 3:17
108lbs
5:01 rx’d
Showed up at 7:15pm.
Realized I forgot to pack pants.
Left gym.
Ate Pizza.
Ran zero hill sprints.
I ain’t sorry.
98-103-108-113-118
4:29 @ 75
195#
4:16 rx
83#
4:22 @ 63
Seems my legs went into shock from the hill sprints. All these new muscles. Recovery day, shoulder PT and other foam rolly, stretchy stuff
Perhaps Wednesday would be a good day for some front squats. Weakness fosho.
103#
5:05
83#
FS (7): 185-205-220-235-195
Metcon: 3:43 RX
FS 83. I still need to practice the movement and position- First time
4:40- 33 bar, need to practice before putting more weight on.
FS @ 255
6:12 @185