Wednesday, Nov 9th and Thursday Nov 10th

8
Nov

Wednesday, Nov 9th and Thursday Nov 10th

Wednesday Oly

Perform 7 sets of the following complex as heavy as possible:
Power Clean + Push Jerk + Front Squat + Hang Clean + Split Jerk

Thursday WOD

Squat
3×5

21, 15, and 9 reps for time
Burpee over the bar
Power snatch, 95/65

12 minute time cap.

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  1. sallys

    Signs of the apocalypse: I went to 6am.
    Made up yesterday.
    Max kipping pull-ups: 18 (PR)
    Bench @78 2×5, 1×12 (too light)
    Metcon: subbed 3 c3b and 3 ring dips for one MU. 4 rounds

  2. BAston

    4×12 reverse hyper with 20# on each side

    Sundays’s wod (30 minutes, not 40): 6 rounds (row was slow, dubs were slow).

  3. Ron

    Strength circuit:
    5 x

    5 press at 95
    5 push press at 95
    10 push ups
    10 box jumps at 15″
    10 bent over rows at 135

    Cycling:
    TrainerRoad 1 hr

  4. sassypants

    Matt’s “or would you rather do a marathon?” wod
    40min AMRAP
    500m row+100dubs

    7 rounds plus 350m row

    Contemplating the marathon instead next time.

    1. Liz

      Fantasy: The Magicians, Good Omens
      Nonfiction-historical-novelish: Midnight in the Garden of Good and Evil
      Historical: The Underground Railroad
      Memoir: Hillbilly Elegy

  5. Melissa TruHero

    Ladies’ oly power hour!

    Complex: 78-83-88-93-103-113-118
    Lower back twinge kept me from going heavier but over all felt pretty good.

    Pull-up program: 5,4,3,3,2,1 rest as needed

  6. johanna

    OLY complex: 75-85-95-105-115-120-125
    10 min EMOM 1 strict pullup+1 strict dip (back at it…)
    cycling t2b progress…

  7. JoJo

    Open Gym
    5 sets 2-5 reps MU banded transition on rings
    1st 5, 2nd 4, 3rd 4, 4th, 5, 5th 5
    HSPU 3×5 negative 3 second count

    8pm OLY class complex 7x PC+PJ+ FS+ HSC+SJ
    75-85-95-105-105- 110-110
    4,5 started to loose form and technique, then went up
    finished a solid lift #110

  8. Rehabbing the Hips with Bulletproof Hips programs (copyright protected)

    Warmup: Banded Posterior Ankle Distraction: 1 minute each leg
    Lateral Banded Step Overs: x 20 as high as capable without pinching in your hips
    Paused Squat Press Outs: x 8 with 10-25 pound KB, DB or Plate
    Jump Squats: x 5, do not connect reps, reset your feet between each rep

    Workout: 1 Arm Waiters Squat: 3 x 8 each arm @ moderate weight with 3 count pause at bottom, increase the weight on each set if possible. Your last set of 8 should be difficult. (6 sets total)
    1 Arm Farmer Carry: 3 x 60M each arm @ moderate weight after each set of 1 Arm Waiters Squat (6 sets total)

    Superset
    Box Squats 3×8 135#
    Air Squats 6x 8 strength band pulling each ankle inward (working on good arches)

  9. Dan

    Thursday — BS 155, same as Monday. WOD took 11:05 65#. Swapped snatch for clean + push jerk… don’t have a decent snatch yet.

  10. Roberts

    40 minutes of rowing hell with 15 burpees over the rower every 5 minutes
    I don’t remember the total number of meters

  11. Wednesday, OLY Ladies Hour.

    Scaled for injury
    PC – PPress (PJerk last two) – High Hang PC (not the last 2) – Low Hang PC – Split Jerk

    75 – 85 – 95 – 105 – 110 – 115 – 120 – 125

    Shoulders felt a little herky jerky in the jerks. I think I apply too much force at the lighter weights.

    Handstand work.

    3 rounds :
    Back Extensions (10)
    GHD sit up (15)

  12. Denise

    Wednesday Oly:
    85-90-95-100-105-105(f clean)-105

    Thursday:
    BS 123#

    Heavily altered the wod to give my back/hip a break:
    21-15-9-6-3
    GHD sit ups / hip extensions

  13. robseda

    Hotel wod
    Strict hspu with 2 min rest
    10-10-9-7-6

    4 rounds
    10 db bench 45#
    10 db push press 45#
    20 walking lunges

    5 minutes strict pull-ups – 51

    Some mobility things

    Room service order: rx (3 glasses whole milk)

  14. El Capitan

    back squats 5-5-5-5
    295, 315, 320, 325

    21-15-9 bar facing burpees & power snatch
    6:21 rx

    strict hspu 9-8-7-7-6

  15. Melissa TruHero

    Thursday squats @ 155# down from Monday because of back twinge

    Metcon 9:00 RX’d

    Cash out: alternating tabata hollows/supermans

  16. PlayGurlPattyG

    BS 133 (yAy!! 10lbs more then Monday)
    And 15’s @53 ( I did try to RX but had to come down)

    Me and the burpees

  17. Box squats instead of Back Squats
    3 x 5 – 205#

    WOD 8:59 RX

    LOW BACK PAIN got me like ????????????????????

    Cash out: alternating tabata hollows/supermans With
    Truhero