20
Feb
Sunday, February 21st
Note: Open gym is from 11:30am until 2:00pm today.
The gym will close at 2:00pm.
Wod:
21, 15, and 9 reps for time:
Deadlift, 275/185
Strict Ring Dip
Post time to Comments.
Announcement! The Open begins on Thursday:
1st WOD Announced – 2/25 @ 8:00pm
16.1 at Metropolis – 2/27, all classes
Drinks at 5 Mile Stone – 2/27 @ 8:00pm
8am spin class. Lots of things hurt from yesterday’s Wod.
DT 12 DL, 9 HPC, 6 Push Press
8:45 @ 85#
Unbroken sets. Rested at next to last rep each round.
9:08 back in May when I thought I may have miscounted.
Next time up in weight if my wrists can handle it.
Perfect day for run. 6.75 miles in an hour.
Oly Class
Power Snatch Squat Snatch EMOM:
95×5 105×5 115×5
WOD: 5 min AMRAP: 1 snatch+1squat clean, 1 snatch + 2 squat cleans…1 snatch +5 squat clean, then reset to 1+1
13+1
2.3 mile run
Oly Class
Power Snatch Squat Snatch EMOM:
5 @ 65%: 63
5 @ 70%: 68
5 @ 75%:73
WOD: 5 min AMRAP: 1 snatch+1squat clean, 1 snatch + 2 squat cleans…1 snatch +5 squat clean, then reset to 1+1
6+1 73%
DT @ 135# – 16:12
5 Rounds NFT:
15 Deadlifts @ 135#
15 Deficit push-ups from parallettes
Did oly at OG
Oly Class
Power Snatch Squat Snatch EMOM:
65% – 70×5
70% – 75×5
75% – 80×5
WOD: 5 min AMRAP: 1 snatch+1squat clean, 1 snatch + 2 squat cleans…1 snatch +5 squat clean, then reset to 1+1
20+6 @ 75#
10:45 at 143# and redband
Oly: Power Snatch Squat Snatch emom for 15 min
53 x 5
63 x 5
73 x 5
WOD: 5 min amrap, got to 8th snatch, + 3 squat clean @ 73#
Today’s workout during open gym; 9.49 @205. Dips fell apart very quickly so had to bring the red box in
A little coaches’ professional development hosted by Eroc and Julia, and a big thanks to them for dedicating their time and energy to not only making us better coaches, but to help improve everyone at metropolis
missed the first half but did the 2nd half workout of “Prison Rules”
Every 30 seconds, 7 reps
8 rounds for each movement
Snatch
1 min rest
Thruster
1 min rest
C&J
1 min rest
Jumping Back Squats
@53lbs
Rested my 5th rounds of C&J
this wod is brutal
Thanks Eroc and Julia, great insights, definitely worth the time.
No thank you for “Prison Rules”
80lbs
Snatches, success
Thrusters, scaled to 5
Clean and Jerk, scaled to 5
Jumping Back Squat, success, but painful
100-80-60-40-20 Dubs
50-40-30-20-10 Pushups
16:10
Hollows, Tabata