Wednesday, September 20th

19
Sep

Wednesday, September 20th

Oly WOD

Snatch Pull + Snatch + OHS
5 x (2+1+1)

Muscle Snatch + Press in Snatch
3 x (3+3)

26 Responses

  1. BAston

    Back Squat: 3×10 @ 165 / 3-3-3 @ 185-205-205

    Press: 3×5 @ 105 / 3×3 @ 115

    Very excited for the swimming to be over and I can get back to some lifting. Legs feel like jello right now.

    finished with some ass bike and GHD’s

    1. Matt

      Wednesday Night OG Accessory Work
      3 rounds for time:
      400m Farmer’s Walk w 50lb dumbbells
      30 Hip Extensions w 25lb plate
      — about half an hour, forgot to set the clock

  2. Rekas

    OG
    mobilizing/stretching back ~15 min

    10 min emom
    5 strict pull-ups every min (w/ thinnest red band)

    10 min amrap
    15 cal row
    15 burpees
    4 rounds

  3. Alice

    am OG
    Snatch Complex
    85-90-90-95-95*
    *teetered gracefully forward onto the inside of my right knee, pulled back into squat, stood it up, and finished complex

    Snatch Accessory
    33-33-33 (stand up into press)

    7x:20 modified L-sit (two rounds at one straight/one bent, five at bent knees)

    1. Matt

      I tried to talk him into something less gross, and failed.
      For time:
      5 Legless rope climbs
      75 Kettlebell swings, 1.5 pood
      50 push-ups
      5 Legless rope climbs
      50 Double kettlebell cleans, 1.5 pood each
      75 sit-ups
      5 Legless rope climbs
      — 22:47

  4. Jon M

    Back squat
    135×10, 185×7, 210×6, 3x(225×5)

    Helen because I missed Monday
    11:45 (treadmill and small kip on the pullups)

  5. Liz

    170916 from .com
    50 hip extensions, 5 rope climbs, 40/4, 30/3, 20/2, 10/1
    12ish min (didn’t set real clock)

    cash out:
    400 farmer’s carry 35# db each
    30 ghd
    sorry matt, didn’t have it in me to do 3 rounds

  6. cloudon

    25 min ass bike – 20 min at 300 watts then 30 sec on 30 off for 5 min. Worked out to be 10 miles/350 cal. Sundays WOD not for time – 5 rounds 205# power cleans, subbed 20 push ups , 25 double unders.

  7. Lina

    Snatch Pull + Snatch + OHS
    5 x (2+1+1) Lina: @60 @63 fail

    Muscle Snatch + Press in Snatch
    3 x (3+3) Lina: @ 38