15
Apr
Sunday, April 16th
Reminder, there will be no regular classes today.
The gym is only open between 12:30 and 2:00pm.
Suggested WOD
“The Lion King“
15-12-9-6-3 reps for time:
95/65lb (Full) Snatch
Chest to Bar Pull-Up
Post time to Comments.
Was thinking of this tomorrow for those of you interested (today’s main site):
Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
I’ll join in (modified)!!!
53 turrible mins
17.2 scaled (35 and pull ups) 214.
5 Rounds
Max L-sit (41/26/22/22/17)
1 Minute Max deficit push-ups (25/20/18/18/17)+10 for good luck
1 minute Rest
Curls and upright rows for funzzies
2 rounds
35 burpee box jumps 20″ (didn’t jar the shoulder, finally)
5 pull ups
35 ghds
5 pull ups
16:40. Way harder than I thought
????????
Bunny hop run with Matt’s family. Slow 2 mile run to loosen the legs up. (Active rest day)
Happy Easter everyone!!
Back Squat 5×3: 205# with chainz
Today’s wod: 10:33 rx’d
EMOM snatch
63(2), 68(2) ,73(3),78(3), 83 (3), 88 (3), 90 (F x3)
Wod
W pull ups 17:01
Power Cleans
85(2) | 95 (2) | 105 (2) | 115 (1)
10min EMOM
Squat Cleans @115#
Front Squats w. 3 sec pause at the bottom
105 (5) | 115 (3) | 125 (3) | 135 (1) | 135 (1)
Back squats 5×3 @285
Bench 3s 225, 245, 255, 265
5 min of chin ups -40 reps
Family intervals inspired by Dan’s “Hamstring Hell”
8 rounds relay style in teams of three:
Sprint 200m. Approx 1:2 work rest. Nasty.
Back Squats 185-195-205-215
5 mins of strict pull ups 31
Some back squats and air squats
Bench 3’s
185-205-225-235-245-255-260(2)
5 mins of pull ups
34