9
Jan
Wed, Jan 10th and Thurs, Jan 11th
Heads up, this Saturday is bring-a-friend day! Bring a friend (enemy? lover?) to any class!
Wednesday Oly
2 Snatch Pull + Hang Snatch
1-1-1-1-1
Snatch Pull
3-3-3-3-3
Thursday CrossFit
3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups
Post time to comments.
6am OG – “The Lyon” – 18:25 rx
1:48
2:00
2:17
2:16
2:04
????
Thanks, that was a doozy.
10am OG Snatch Work
Complex
145-155-165-175f-175-185
Pull Triples
225 x 5
Oly:
Snatch complex: 120-125-130-135-140
Pulls: 150 across
Death by ring muscle ups: 6+6
Accessory: 3 rds 10 bottom up press ea arm
Thursday WOD: 19:58 rx’d (I did T2B in the first round by accident)
This took a lot longer than I thought it would.
Double unders practice
Program that Matt gave me (muscle ups)
Workout with John: every two minutes
10-8-6-4-2
Back Squat (105-105-105-110-115)
Shoulder press (35-40-45-50)
Deadlift (100-130-150-165-170)
Lina : 20:18 @60squats @30knees to elbows @10Ring push-ups
5 Rounds
In 2 minutes:
8 HSPU
Max Goblet lunges w/ 55# KB
Rest 1 Minute
30/27/25/20/12
.com
6+11
Tabata hollows
2 Snatch Pull + Hang Snatch
85-90-95-100-105
Snatch Pull
105-125-145-155-165
a) 6×4 Dips w/45lbs
b) 3 Rounds of 3 min work 2 min rest
40 Dubs
12 push ups
8 DB Snatch 50lb
474 Reps (7+54)
c) 4 push ups to make it 100
Thursday WOD 18:17rx
PM OG
muscle-up drills/attempts with Al
working on not hitting “the wall”
5×10 hip extensions
5×7 strict pike push-ups (yoga mat)
5×5 kipping t2b
10 ME kipping t2b (pr?)
Thursday wod
19:32 modified
30 hip extensions
20 knees 2 elbows (sets of 5)
20 ring push-ups (sets of 5 til the last round)
Back squats, shoulder presses, and GHD sit-ups
Happy to make it to the gym
A good 45min of double under practice Thank You Sally / Liz/ Kenny good tips I will be a jumping ???? penguin
Oly 73 / 103
Wednesday PM OG
4×4 strict hspu to 1 abmat
MU drills with Liz: working on pulling straight into pressing, strict MU work – volume on low rings with band
5×20 hip extensions
Thursday CrossFit
24:55 rx
Way to grind it out
Thursday WOD
20:54
60 squats
20 knees to armpit 🙁 gotta work on literally touching my elbow
10 ring push-ups
Half the battle is understanding that your knees and elbows actually have to touch.
17:06 rx
Back from a week+ off
Squats on the 2:00
135 (10), 185 (7), 205 (5), 205 (5), 205 (5), 2015 (5)
5min rest
Right into Thurs Wod: 18:40
Push-ups took a while, especially the last set.
Thursday WOD
21:55
60 Squats
20 Knee to elbow (didn’t get there every time)
20 Ring knee push-ups (attempted a full push up each round but wasn’t able to push back up)
No Wednesday due to back issues.
Thursday was 24:37. Done as prescribed except third set, which was 15 each of K2E and ring push ups rather than the 30 each suggested.
25:15ish rx
(2+116rx @ 25 min cap)
3 rounds for time of:
60 squats
50 Sit-ups
30 deficit push-ups
16:25 URx
+ Fly rows while cooking breakfast
.com
8:[email protected]
PR of 9 consecutive strict hspu in warmup. Boom
9 Strict HSPU is WOD A, then you did the .com WOD
23:23 rx
24:16
Knee raise 15-20-30
Push ups 10-10-30
thurs: 2+82
24:59min rx
Wed PM OG
Back Squat
5 x 5 x 235
Shoulder Day 5, Bulg. dips, bully, pails/rails
Thursday WOD
16:54 rx
20:17 with 50k2e and ring pu
Strained my back
ROMWODs make me want to cry
2+100 – ring PUs deteriorated quickly
22:36
20 k2e ish
20 knee ring push ups