19
Mar
Sunday Surprise KHour, March 20th
WOD:
For time:
1 round of:
30 hang power cleans, 115/75
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
20 hang power cleans, 115/75
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
10 hang power cleans, 115/75
5 ring dips
15-ft. rope climb, 1 ascent
Jumping to initiate the rope climbs is not allowed.
Post time, feelings to Comments.
I’m definitely running tomorrow if anyone wants to join. Plan to be at the gym for 10:30, I might save Lisa’s favorite workout for better weather but I promise this will still be tons of fun.
Melanie – Crush the NYC half tomorrow, 13.1 ain’t no thing!!
Mel & Steph – have an awesome time at the half!
Good luck Mel and Steph! ????
Hello Hamstrings, is that those 55 deads or are you just happy to see me?
Go get ’em Runners!
Oly:
1 Hang Power Clean – 1 Hang Squat Clean – 1 Split Jerk
Full complex up to 165#, then a few hang squat clean and jerks at 175 and 185
EWOD:
5 Rounds
2 Full ‘Trop Hill Sprints
20 Deficit Push-ups
16.4: 172 Rx, 11:47 tiebreak.
Being no repped by your husband on your 55th wall ball is the worst. That row sucked.
How about telling me to shut up as I was coaching you through the row , that’s the worst! ????
There was a lot of yelling going on yesterday. Poor Rob Seda was being yelled at by Dave a lot too.
i said to stop talking. you were counting every. single. calorie. haha, in hindsight, i needed more pushing at the end, but by then you guys were too afraid to say anything to me. oh well. =P
????
Oly- every 90 seconds for 20 mins
High hang power clean + hang squat clean + jerk
Started at 83# worked up to 118# with a fail at 113
Let’s go ‘Nova!! ✌????️✌????
Ring MU work
Today’s Wod with Jon & JCash: 15:11 rx’d
Bench & bi’s afterwards
Today’s wod with some modifications
Hang muscle cleans
Leg less rope climbs
17:57
Bench and bi’s
5 rounds for time of:
10 OHS, 115
20 Pushups
30 Kb swings, 24
-14:29