Sunday, May 15th

14
May

Sunday, May 15th

16.2

Oly Class

Snatch
15 Min EMOM

Snatch Pull
4-4-4-max 7 second pace

WOD

Skill Work

3 Rounds for Quality
1 Minute Hollow Hold
40 Second Support Hold
20 Second Bottom of Dip Hold

Endurance WOD

For Time:
Row 600m – 60 Double Unders – 1 Minute Rest
Row 500m – 50 Double Unders – 1 Minute Rest
Row 400m – 40 Double Unders – 1 Minute Rest
Row 300m – 30 Double Unders – 1 Minute Rest
Row 200m – 20 Double Unders – 1 Minute Rest
Row 100m – 10 Double Unders

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0 Response

  1. Jason

    Oly:
    115×2-125×2-135×2-145×2-155×2- 165 (1-f-f-1)- 175 (f)
    got underneath 175, just a little too far in front for me to control it

  2. PlayGurlPattyG

    19:21 was my time and I did single jump and did double under for the last round. Still super confused grrr

  3. BAston

    Endurance WOD:

    17:03 (I think, now I forget what I put on the board)

    4×10 straight leg DL @ 115#

  4. Kim

    Oly Snatch EMOM
    Started at 63#, worked up to 103# with some fails at 83, 88 & 93

    Snatch pulls @ 103

    Oly with JCash is the best! (Best meaning awesome tunes and fun people… I still <3 you, Melsie!)

  5. robseda

    Regionals wod with J cash
    4 strict MUs
    7 strict HSPU
    12 kb snatch 32 kg
    20 min cap
    4+3 rx

    BS: 5×5 225# with 5 20# strict pull ups superset

  6. Matt

    3 RFT w/Lizzy
    30 GHD sit-ups
    100′ handstand walk/30 shoulder taps
    4 Power cleans 205/105

    Approx 18/23 min, cleans were rough

  7. J Cash

    Back squats
    7×5 @135!! No pain
    Then what Rob said regionals wod
    4+1 rxd 1 round more than last time
    Then some bench and pull ups

  8. elizabeth

    Hollow outs hard but not impossible to hold for a minute.
    Support hold started strong being able to do 30 seconds then went to 10 seconds and 5 seconds at a time.
    Bottom hold dip ended up doing with a band.

    23:07 on WOD
    Did singles combined with DUs intermingled. Did double the amount because they were mostly single and I couldn’t do DUs when tired.

  9. angela

    18:53

    600m – 120 singles
    500m – 100 singles
    400m – 80 singles
    300m – 60 singles
    200m – 40 singles
    100m – 10 DU