Wed, Oct 11 and Thurs, Oct 12


Wed, Oct 11 and Thurs, Oct 12

Correction: The Town Hall this Saturday is at 1:30!

Wednesday Oly

 Snatch High Pull + Muscle Snatch + Tall Snatch
3 x (1+1+1) – light technique work

Power Snatch

Thursday Hero WOD


Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 Thrusters
12 Weighted walking lunge steps

Use two 35/25-lb. weights.

Post rounds completed to comments.

Cool down with a moderate pace 2k row.

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

35 Responses

  1. BAston


    DL 3×5: 225-235-245

    4 sets of 25 GHD’s / 3 ring pull ups with 2 second hold at the top

    10 WB’s unbroken on the minute for 5 minutes (I planned on doing 10 minutes but wasted too much time earlier)

    1. Matt

      10am OG

      7+15 rx, like Dan said, t2b saved me

      2k row: 8:23, started too soon, didn’t find my stroke until halfway

    2. Matt

      PM Oly
      5 x 6 Strict C2B Pull-Ups
      10 minutes of HS walk practice
      Derek’s Shoulder Protocol Day 3
      Then rope climb beep test with Alejo:
      Every 2:00 x 6
      Every 1:30 x 6
      Every 1:00 until failure, one rope climb
      I got 11 reps, Alejo the monkey got 16.

  2. dtm

    7+3 Rx

    DB things unbroken but Matt pulled away in the 7th round of T2B.

    5 Rounds
    7 Strict dips w/ 20# chain

  3. Alice

    Snatch Complex: High pull + Muscle + Tall

    Power Snatch TnG Triples

    *a bit of funny business on the final rep, but otherwise the final three sets felt really strong – getting under the bar better and with more solid footwork

  4. Jon M

    Got my first ring muscle ups today after Matt gave me some pointers. Bar muscle ups still a work in progress.

    Also GHDs 3×15 with strict pull-ups in between 4×7

    1. BAston

      I was there too, and I thought my pointers were better than Matt’s, but whatever…. It’s not a competition.

  5. Ashley Moduno

    12 min AMRAP with Ritchie aka BERT
    20 cal row
    20 DU
    10 burpees
    4 rounds

    6 RFT: 24 squats, 24 sit ups, 24 lunges, 1 mile assbike
    Baby giraffe legs after that one…

  6. cat

    back squats
    113(5) 118(5) 123(5) 128(5) 133(5)

    63(1) 68(1) 73(1) 75(F)

    push press
    73(3) 78(3) 83(3)

    took a work call and was called it a day when i hung up

  7. Lina

    AMRAP 10 minutes of:

    8 Toes to bar
    8 Thrusters
    12 Weighted walking lunge steps

    Total Rounds: 4+16

    Use two 35/25-lb. weights Lina: @20

  8. Mickey

    Wed @ LIU:
    Tuesday’s squats, High bar back squat 5×5
    5 rounds
    10 alt db snatch (60lb db)
    10 weighted dips (60lb db)
    20 alt handstand shoulder taps

  9. Mickey

    Tuesday’s, 15-12-9
    Power cleans (155lb)
    chest to bar pull-ups
    6:17 Rx
    6+18 Rx
    2K Row cool down