7
Sep
Thursday, September 8th
Clear your calendars! This Friday we are meeting for drinks at The Weir at 7:30pm.
And on Sunday, EWOD + Yankees Game at 10:30am. Don’t miss out!
Strength
Deadlift
5-5-5
Conditioning
As many rounds as possible in 6 minutes:
10 Deadlift 155/105
30 Double Unders
Post all loads and rounds + reps to Comments.
Can we get this reprogrammed when I can lift please?
https://breakingmuscle.com/strength-conditioning/the-clean-and-the-deadlift-simple-cues-for-a-stronger-setup
Make sure you know the difference between your deadlift vs your clean set up. Read ☝️
DL 5’s:
245/265/285 (40# PR), and it was pretty ugly.
6 minutes of 20 lunges / 30 dubs: 4+20 (I couldn’t jump towards the end)
Welcome back Matt!
163-173-193
2+16 Rx
This was a DU’s disaster ????
Got stuck at work yesterday. Hoping to make up Helen today.
Happy you’re back Matty!
Deadlifts (85),(105),(115)
7 rounds single unders @85
Helen – 9:18 Rx
I dogged the third run and couldn’t stay on the bar for the last three pull-ups. I almost puked my forearms were so fatigued afterwards.
Modified Metcon:
10 goblets squats @24kg
30 Dubs
5+29
Deadlifts 183
4 Rounds plus 1 @103 Singles
OUCH!!!
¡Atención!
If you’re planning on coming to the EWOD and Yankees game on Sunday please RSVP on the Facebook invite or contact me directly. I still have time to order group tickets at a discount if we’re more than 15 people. This will be the only option for a WOD if that’s any incentive to make a decision early!
33lamonaca[at]gmail[dot]com
Deadlift 5rep 335, 365, 375
Snatch 7×2 low hang snatch @150
6 min amrap
Deads & duble unders
6+ 25
Whoops 7+ 25
DL: 225(5)- 255(5)- 285(5)- 315 (5-PR)
WOD: 5+1rx
DL 203-223-233-243
3 + 23 RX
Deadlift 5 reps
315-335-365-385
Metcon: 6+2 rxd
Deadlift: 5-5-5-5 @ 215-225-225-225
Metcon: 3+1 (15DU)
153-173-didnt want to rip my hands and wussed out
6+33
DL 315-345-385
8 rounds even on WOD
315➡️325➡️335➡️345
5+25 Rx. Slow Dubz
Off to my honeymoon for two weeks. Outsky!!!
325#
4+2 rx
Made up “Helen” from yesterday
12:45 rx’d PR
– air so thick and hot today, wish I had lungs!
Deadlift 133-138-143
Wod: 2+21 rx
I lost whatever double unders I had. If someone finds them, please return them to me ????
Deadlift 315-365-365
WOD: 4+10 rx’d
Thanks to Johanna for coaching my first WOD at CF Metropolis.
Deadlift: 163-168-173
WOD: 3+3 (20 DUs) – working on stringing my DUs together
385,405,415,435
6+10rx
mmm smoked hammys
DL 5s: 155-175-195