Sunday, February 21st

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

0 Response

  1. Tapout

    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.

  2. Jason

    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

  3. Kat

    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%

  4. Melissa TruHero

    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#

  5. steph_N

    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#

  6. Michael.Halsey

    Today’s workout during open gym; 9.49 @205. Dips fell apart very quickly so had to bring the red box in

  7. chad

    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

    1. Matt

      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