12
Jan
Saturday, January 13th
Heads up! Due to MLK Day, this Monday’s schedule is:
10am class, 11-12:30 Open Gym, 5pm and 6pm classes only.
Bring-a-Friend KHour WOD
5 rounds for time:
20 Wallballs
20 Box Jumps Overs, 24/20″
5 Ring Muscle-ups
Post time to Comments.
17:45 w/muscle up dips
Neel: 18:21 @10# w/10reps
15:28
*sub muscle -up transitions
14:38, subbed muscle up transitions
17:08 rx
7×3 pause front squats
Focus on really good position
175-180-185-190-195-200-205
4×8 bulg squats
Hs walk work
4 rounds +13
17:30 – jumping MU
18:10
did two muscle ups and then three assisted per rd
13:32 RX
19:12 muscle up transitions then ring rows and push ups because my shoulder sucks
14:38 on the training course
EEC had full discretion for programming this morning…
“TWSS” 10 Rounds:
20 Goblet Squats
20 Push-press (holding DB from both ends)
20 Goblet lunges
20 snatches (10 each arm)
5 rounds in ~22:30 w/ 50# DB (Clock malfunction)
She did 8 rounds w/ 20# db in about 23:30
4 rounds + 21
Wall balls (20#)
Subbed Russian KB’s (green) for BJ
2 ring MU / 3 jumping
Very happy to get some ring MU today, it’s honestly been months since I’ve gotten any in a wod.
Open Gym
Press 5×5
—65# across
5 rounds FT:
20 wallballs
20 ghd sit-ups
5 banded MU
—16:20
19:00
w/ jumping MU
OG:
Backsquat 5 x 3: 245, 250, 255, 260, 265
Bench Press: 5×5 finished at 205
Strict Pullups; 5×5 first few sets, tried to L sit, then had to do normal strict
19:41 W/ jumping
It was either 4+4 or 4+14 with muscle up transitions
14:18 Rx