26
Sep
Wednesday, September 27th
Oly WOD
(Hang Power Clean + Hang Clean + Front Squat + Jerk Dip)
1 – 1 – 1 – 1 – 1
(3 Muscle Cleans + 3 Strict Press)
1 – 1 – 1 – 1 – 1
Post all loads to Comments.
Oly WOD
(Hang Power Clean + Hang Clean + Front Squat + Jerk Dip)
1 – 1 – 1 – 1 – 1
(3 Muscle Cleans + 3 Strict Press)
1 – 1 – 1 – 1 – 1
Post all loads to Comments.
Oly:
Complex 1 : 165-175-185-195-200
Complex 2 : 65-75-80-85-90
Sunday’s workout in AM OG
5 rounds, for time:
10 hspu
20 box jump overs
1 hill sprint
– 18:44 rx
Back Squat 5×3 @ 205#
4 sets of 10 ring push-ups mixed in
1 mile ass bike / 25 GHD’s
.75 mile ass bike / 25 GHD’s
.5 mile ass bike / 25 GHD’s
.25 ass bike / 25 GHD’s
“UNDERTOW”
5 Rounds:
15/12 cal row
30 Double-Unders
9 Hang Power Cleans (135/95)
8:46 rx
21-18-15-12-9
Weighted abmat sit-ups (15lbs/10lbs)
Assault bike cals
7:09
5 HSPU – 5 Push up
20 Box Jump Over
1 hill sprint
– 21:37
For Time:
50 Thrusters w/ 35#db
30 Hang Squat Cleans w/ 35# dbs
50 Thrusters w/ 35#db
20 HSC w/ 35# dbs
50 Thrusters w/ 35#db
10 HSC w/ 35# dbs
14:19
First set: 88lbs
Second set: 63# failed 68#
Hey All
I think I lost a silver ring at gym last night – On/near the benches by the peg board. Please set it aside if you see it!
Thanks!
Hi everyone, we are doing a quick poll on what we should purchase for the gym with the water bottle money. Make your picks and suggestions here: https://goo.gl/forms/vNsbP34uxo50zx013
Also, if you owe money for water, please give it in! Thanks!
yesterday: 4 mi run
today: 3×5 BS @155#. failed the last rep of the last set 🙁 and this was 5# lower than last week
metcon: 5rft 10 push ups, 20 box jump overs 20″, 200m row – 13:05
oly:
clean complex 83-93-103-113-118(f)
press complex 43-53-63-68(f)
Variation on a theme- 50# alternating; strict pull ups: 12:22
35 db snatch, 20 burpees, 10 pull ups
25 db snatch, 15 burpees, 10 pull ups
15 db snatch, 10 burpees, 10 pull ups
5 db snatch, 5 burpees, 10 pull ups
7 min work up to a moderate OHS -195
7 min work up to a moderate Snatch Balance -185
3×12 reverse lunges @135
Metcon Every 3 min for 4 rounds
15/12 calories
10 bar facing burpees
Max Push press 115/80
30,20,19,18=87 total
Press 3s:
55-60-65-70-75-80
Oly complex (hpc + pc + fs + jd)
75-85-95-105-110
hpc + pc + fs + jerk dip
100-105-105-110-115
3 muscle clean + 3 strict press
35-55-60-65-70
“Undertow” H/t EROC
5 Rounds:
15/12 cal row
30 Double-Unders
9 Hang Power Cleans (135/95)
13:45 Rx
21-18-15-12-9
Weighted abmat sit-ups (15lbs/10lbs)
Assault bike cals
9:20rx
Forgot about my 3×5 “earthquake” bar overhead squats
Don’t be jelly
3RFT 18:42
25 deadlifts (75#)
25 s2oh (75#)
500m row
9×5 back squat. started at 75 and went up to 115
Oly complex of hpc, hc, fs, jerk dip
95-105-118-125
30 min ass bike. Trying to maintain/Avg 300+ watts. 412 Cal/11.8 miles.