Saturday, January 6th

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.

24 Responses

  1. robseda

    17:05
    First round 155 then dropped to 135
    Some grip width adjustments made a big difference in the last two rounds

  2. chad

    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

  3. Tapout

    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.

  4. Matt

    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

  5. D-Nice

    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