1
Oct
Sunday, October 2nd
DON’T FORGET: On Mondays, and going forward, weekday classes are at 5, 6, 7, and 8pm.
Don’t miss this month’s newsletter for more details.
Oly Session
20 minute EMOM
Snatch
WOD
10 Rounds
Start at the bottom of the hill.
Run one hill sprint.
Walk down the hill to recover.
If you have one, wear a stopwatch and record your times.
@kimselway
Looking forward to seeing you here 10:30 for the Endurance WOD arranged just for you
snatch…………again 20 min emom
115×2 125×2 135×2 140×2 145×2 150×2 155×2 160×2 165×2 175×1 180×1
Eye of the Tiger
Oly 53-80#
10 Hill sprints
35-33-35-36-36-35-33-35-36-36
Kimdurance WOD
21-22-23-22-25-25-24-25-25-23
Later, 5 mile run NFT
Running WOD
Kept forgetting to time my splits but it was fast enough to:
1. Finish only one round behind Matt and Chris
2. Throw blog shade @ Kim for not showing up
Oh no you didn’t JLee ????
????
Split snatch up to 160#
Runs all between 22-28 seconds.
EWOD
5 Rounds run 800M every 6 minutes:
2:55
2:57
3:02
3:04
3:05
Snatches: 135# PR.
Progression: 65, 65, 75, 75, 85, 85, 90, 95, 95, 105, 115, 115, 120, 120, 125, 125, 130, 135f, 135
Hill Sprint WOD:
35s, 41s, 48s, 60s, 53s, 47s, 56s, 63s, 50s, 48s
Is it too late now to say sorry* /
Cause I know I asked for more running
https://media.giphy.com/media/3nNgTJzYihAWc/giphy.gif
*in all fairness I asked for a midweek run. And today is Sunday, a weekEND day and a day of rest. So I rested.
#noexcuses
You can make up this wod on Wednesday! That’s exactly what Wednesday is for- to make up a WOD that you missed. 🙂
Kim – I’m with you girl.
Flu Rx’d
Accessory work
Glute Ham Raises with 25# bar : 3 x 7 with one second pause at top
Bulgarian Split Squats
10 reps 45# Bar overhead grip
65# 7 reps overhead grip
75# 5 reps overhead grip (may have some strength imbalance or stability imbalance in my legs)
10 minute EMOM c2b pullups
7 —> 4
Running WOD w/ J$
23 seconds to 32 seconds
Weighted step ups @95 5×5 each leg
Bench 5×5 @185 and 30 walking lunches
Some shrugs and bicep curls ????????
The running wod with the married man Kenny
Always behind him
53, 53, 58, 58, 63, 63, 63, 63, 68, 68, 68, 73, 73, 73, 78, 78, 83, 83, 88 (PR!), 93(fail)
Got me a new snatch PR! Probably should have gone for 90 instead of 93. Next time!!
Snatch EMOM: 95-95-105-105-115-115-115-125-125-135-135-145-145-150-150-155-160-165-175f-175f
Run: 🙁 24-35 seconds for the ones that i actually did