Wednesday, Nov 16th and Thursday Nov 17th


Wednesday, Nov 16th and Thursday Nov 17th

Wednesday Oly


Clean andย Jerk

Thursday WOD


15 Minute AMRAP:
4 bar muscle-ups
8 ring push-ups
12 single kettlebell overhead lunges, 24/20kg

Post results to Comments.

57 Responses

  1. BAston

    I was going to do tomorrows wod then I decided against it (didn’t want to do it alone).

    I did some bar MU work, some stretching, then 3 sets of 15 GHD’s / 10 back ext

    Probably time I started to blog my evening walk / run with Ollie as I am up to about 5 miles a night now.

  2. dtm

    50 T2B (10 burpees every time you come off the bar)
    5:44 15-10-9-10-6

    4 Rounds
    Every 3 minutes run 400M
    1:21, 1:23, 1:25, 1:28

    5 Rep DB Strict Press
    35s, 40s, 3x45s

  3. JoJo

    Ring muscle up today. Thought it would happen but nope ๐Ÿ™
    need to work on my hip drive… I will conquer this MUSCLE UP!

    FPP 5-4-4-3-2 then C2B work 5-4-4-3-2
    be back for OLY class tonight!

    1. JoJo

      OLY Class:
      Snatch 55-60-62-62-62 (form getting better ๐Ÿ™‚

      Clean & Jerk
      90-95-100-105-105 (body felt tired #105 felt heavy..
      damn snatch ๐Ÿ˜‰
      Clean & Jerk on 10.12 were better #115

  4. ERIC S.

    Strict hspu 10-9-8-7-7
    Cleans 1 rep 225,245,255,265,275,285,295,300,305!
    Metcon 20min Amrap
    18 cal row
    15 power snatch 95/65
    12 bar facing burpees ????
    5+30 reps broke up the snatch 9&6 @jcash

    1. J Cash

      Was going to give it a try but didn’t want to do it alone ????????
      So hspu 10-9-8-8-7
      Some bench
      Weighted pull ups
      Bicep curls

  5. Denise

    Snatch: 78-83-88-88-95 (PR!!)
    C&J: 110-115-120-125(PR!)-130 (failed the jerk but it’s still a clean PR!)
    PRs on PRs today

  6. Tapout

    Copied Katie and Roberts
    1000 M row
    30 strict press @ 48#
    1000 M row
    25 push press @ 85#
    1000 M row
    20 push jerk @ 103#
    29:19 That last round of push jerk took forever

    Last time 24:07 @ 48#, 73#, 95#

  7. sassypants

    Walked into OG feelin like an OG. Got close to a MU and almost gave up. Then the muscle up whisperer came to my rescue and after a few tries…got my first muscle up. Woop woop! Thank you Derek and Matty!!! And everyone else who cheered me on!

    Then I did some snatches.

  8. Roberts

    1000m row
    30 press @ 65
    1000m row
    25 push press @75
    1000m row
    20 push jerk @85
    Could have tried heavier on the push press and jerk. It the press wore me out

  9. Melissa TruHero

    Hang snatch + snatch

    Snatch singles
    *Super rusty

    Yesterday’s 50 T2B
    13-10-9-10-8 with short hill sprints -yeah that’s right!
    9:14 cramp city

  10. BAston

    BS: 225# (5# more than Monday. Maybe this squat program is working?).

    WOD: 4+4 rx’d (just barely got edged out by Rob, it was a battle to the finish). 3+1 MU in the first round, then singles afterwards so I wouldn’t rip my hands.

  11. JLee

    1st day back in about 6 weeks whee

    BS: 205# I stared at 225 on the bar for a while and then dropped down. I’m not a morning person It was the right choice.

    WOD: 5+1 with 8 C2B instead of MUs (really just pull ups by the end)

  12. Rekas

    BS 140# Chasing Darcy stars

    amrap – 5+1
    8 c2b pull-ups (the hardest part!)
    knee ring push-ups for quality
    lunges rx weight

    1. robseda

      I focused on the hip drive today for the MUs- a good kip is helpful, but powerful hip drive/extension at the top of the kip gets your hips close to (or on for Rich) the bar, making the transition over the bar much easier.
      You can use the hip drive as a drill if you’re working towards MUs or for more efficiency if you’ve got ’em. This dude explains/shows it pretty clearly.

  13. Dan

    Weds: OLY, focusing on form
    Snatch 10×1 95#
    Clean+Jerk 10×1 125#

    BS 3×8 145#
    WOD 5 + 4 — chinups & 20kg
    could barely get up to the bar after round 2…

  14. a) 2k row
    – 6:48.6 pr
    (This 6 sec improvement brought to you by Competition. Competition; ask your pharmacist if this drug is right for you)

    b) HSPU – 7-6-5-4-3

    c). L-sit-ish, tabatasan

  15. Bryguy

    Workout in the park today:

    800M warm up
    3×8 strict pull-ups
    8×3 muscle up progression
    Pyramid dips 1-2-3-4-5-5-4-3-2-1 with a partner
    When one partner does a dip, the other one does a hollow hold on the parrallel bars. Tough

    Tebata :20 of hollow holds :10 rest for 4 minutes

  16. JoJo

    BS 3×5 #145

    Metcon 7+10 C2B

    Accessory work:
    FPP Day 7: 65432C2B
    3 position clean worked for form #85lbs
    7×1 every 3min

  17. johanna

    Johanna’s Dad:
    Thanks for letting me work out with you guys! Wish I were in as good of shape as you guys.
    BS: 95-115-135
    8 pullups
    8 ring pushups
    12 KB walking lunges @16kg
    Score: 6+4