14
May
Sunday, May 15th
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
Post time to Comments.
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
19:21 was my time and I did single jump and did double under for the last round. Still super confused grrr
Oly: not feeling it. 52# for the emom
Metcon: 17:27. Those hollow holds were difficult.
Endurance WOD:
17:03 (I think, now I forget what I put on the board)
4×10 straight leg DL @ 115#
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!)
21-15-9 reps for time of:
Thruster, 115
KB snatch, right arm, 24
KB snatch, left arm, 24
– 7:49
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
Cash in:
20 Bar muscle-ups
Endurance WOD:
16:04 Rx
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
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
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.
18:53
600m – 120 singles
500m – 100 singles
400m – 80 singles
300m – 60 singles
200m – 40 singles
100m – 10 DU
11:46 rx this was fun
17:46 rx’d