5
Jan
Saturday, January 6th
Heads up, next Saturday the 13th is bring-a-friend day! Bring a friend to any class! Feed the Trop!
K-Hour WOD
4 rounds for time of:
Row 400m
155/105-lb. overhead squats, 10 reps
5 bar muscle-ups
Post time to comments.
17:21 at 75# and c2b
16:40 @ 75# with pull ups
18:26 @ 135
A) 15min AMRAP
8 Burpees
16 Single-arm OH lunges 50# DB
32 push-ups
4+24 URx
B) ???
B)…Curlzzz while cooking breakfast + L-sits at work
15:35 37#, ring rows
17:50 @ 75#, C2B with 1 failed BMU attempt per round
20:52 modified
400m row
10 strict press @ 55#
5 bmu (singles)
17:05
First round 155 then dropped to 135
Some grip width adjustments made a big difference in the last two rounds
Also some HS walk practice
17:06 at 85#
[OHS unbroken, BMU singles]
.com
21:00
Sub 500m row for the run
15:00
63# OHS
Ring rows
Right shoulder is coming back!
19:41 @55lb
chest 2 bar pull-ups
17:29 @ #68 w pull-ups
Fun w the 11:30a crowd!
a) 6×3 TnG Squat Cleans @165
b) 50 Wallballs @30lbs (every break or pause longer than 3 seconds do 5 burpees) 4:57rx
c) 6×3 weighted pull [email protected]
d) Today’s WOD – 3 Rounds and 400m row & 10 OHS at 25min time cap (25:52rx)
e) 100 Push ups
18:15 @83# and pull ups
14:34
Kipping pull ups
63#
Took it slow and steady today which made this quite fun!
Finally strung 5 pullups in a row each round. Have been stuck at 3 and 4.
13:40 rx
Then, tomorrow’s oly triples
Power Snatches
115-135-145-150
Power Cleans
185-195-205-215(f-2)
Clean Pulls
235-255-265-275
13:03
53# OHS and ring rows
Then made up yesterday’s:
5 bench: 85-90-95-100-105-110
10 tabata rounds – air squats: 11-12-11-12-13-13-14-14-15-15
13:38 @53, pull ups
19:50
135 on the OHS, 3 rounds unbroken, 4th round 6/4 (lost my balance)
8 C2b sub for MU
19:42
85# and c2b to substitute
Lina : 15:26 @55, and kipping pull ups (partners with Anna