9
Aug
Wednesday, August 10th
Congratulations to Kenny and Shauna!
WOD
For time:
10 Handstand Pushups
10 Kettlebell Snatch Each Arm, 24/16
30 Double Unders
9 Handstand Pushups
9 Kettlebell Snatch Each Arm
30 Double Unders
… and so on, all the way down to 1.
Post time to Comments.
Oly Class
Snatch
Find a One Rep Max
Clean
Find a One Rep Max
What a good looking couple – congratulations!
Check out the link Eroc posted today on the Metropolis FB page for tips with the KB Snatch
https://www.facebook.com/story.php?story_fbid=599965483517872&id=272648904428
Thanks team!!! See you Thursday.
Now I gotta get the wifey to the Trop!!
21:28 rx’d
HSPU unbroken
KB Snatches got better as the wod went on. Jump hard.
Dubs: abysmal. I think I went unbroken twice, the rest of the time it was a shit show.
Nice pic, Kenny.
17:39
HSPU w/abmat &10# plate
12kg
15 dubs
Congrats Kenny and Shauna!!
Great pic of the newlyweds – Kenny and Shanna! and Happy Birthday to the groom!! Birthday burpees 😀
22:58 rx’d – STRICT!!!!! hspu
KB Snatches – first time doing these. The only good thing I can say is – I tried something new. I also agree with BAston, jump hard be aggressive. I hated every rep, I hate cfit.
Olympics
Snatch – 185
Power Clean – 275 (Get low, Get low, for New New)
Props for going it strict, that was no joke.
19:14
pike push ups, R 12kg kbs, L 25# dumbbell, Dus
16:43rx (HSPU and most dubs unbroken, went from a kbsnatch workout to a dubs workout, need to go unbroken for all and transition time is key)
Props to Matt for strict deficit hspu
Snatch work up to 160
Press 80(5)-95(5)-105(5) 5×[email protected] superset the last three rounds with GHD Situps 21-15-9
22:52 20kg swings
Strict HSPU
Snatch: worked up to 103lbs.. failed twice at 108lbs which is my 1rm but its ok – i’m alive.
PC: worked up to 118lbs failed at 123lbs – i’m just tired
Oly 165/215
Felt great up to 165, but didn’t have much more, definitely feeling yesterday’s deads in a good way. Glad I put the work in.
18:45, strict hspu w 45# plate deficit, all swings unbroken w mid swing switcheroo, dubs unbroken also
you should really try snatching with the chainz
fearing the day that ^ shows up in a WOD
200 minute jog (hard J) for distance: 20.02 miles
I felt terrible 45 minutes in because it was so humid and I still sweat like a fat kid but I was already far enough away from home that I kept going. I got into a groove for the next 2+ hours, I walked a bit at the 18.75 mile mark and powered through the last 10 minutes. All in it wasn’t terrible but not great either. I hate training for big races in summer, there wasn’t enough water and electrolytes in Manhattan to keep me hydrated today.
Four miles with Ollie. First two were high six-month seven. Then the last two were the pup dragging his feet…thirty minute mile.
Feeling yesterday’s 90 deads
But I had to come and try this one out
14:32 Rx’d
Hspu felt great
25:46 RX+ just like little Matty
Smolov as a cash out
https://m.imgur.com/gallery/kSl05sp
The aftermath.
Jon and Matt got me on this
28:41 rxd+
Hspu deficit
18:17 RX. I must say for only working out 1 time a week for the past month or so due to this injury, I moved pretty well and wasn’t gassed as I thought I would have been.
Hit a 1k row after the WOD
Dude you’ll be back in no time. ????????
31:03. 24kb, 2 ab mats.
35:03 ouch
1st time doing HSPUs (3 Ab Mats)
24 KB
DUs Derek capped me at 2 mins each round to find 30 DUs. I capped every time and eventually switched to 90 singles the last few rounds
30:37 rx strict
Did the first round defecit on 45s and then realized that was ambitious.
Oly
Snatch – Worked up to 103. All felt good!
Clean – worked up to 138, with a few fails at 143
24:22rx+ strict hspu & 2pd kbs. unbroken snatch. some broken dubs and hspu. back felt good but grip felt spicy!
22:38 @12kg snatch to save my back (done on Thursday 8.11)
dubs unbroken except for one round