4
Oct
Wednesday/Thursday, October 5th and 6th
Happy birthday to a true hero.
Wednesday Oly
“3 Position Clean”
Clean + Hang Clean (Knee) + Hang Clean (Hip)
7 x (1+1+1)
Thursday WOD
3 rounds for time:
20 power snatch (115/75)
15 burpee box jumps (24/20)
Optional Cash Out
15-12-9
GHD sit-ups
Hip extensions
https://www.youtube.com/watch?v=x3cOxXOYbwA&feature=share
Oly Wednesday!
7 miles in the park in just over an hour. Yay rest days.
Oly- 155#
Bonus:
3 mu negatives
5 tempo push-up 32×1
3 rounds
Focus on the negative of the dip, turning under the rings and holding the rings to chest and then descending as slow as possible
Tried doing Amanda and failed miserably. My lats feel about 80% now but thought that would be good enough. It wasn’t. Failed too many MU’s and quit.
OLY 88 seeing stars ????????
that’s bc you lifted like a star today Patty!
YEAH PATTY!!!
Thanks, That was really fun. Really puts in pep in my step
10 min EMOM
5 shrugs, 135
3 strict c2b chins
Evening OG
20 minutes of practice, freestanding strict HSPU. A couple solid sets of 3.
83-93-98-98-103-108-113(F on first clean – didn’t catch it well)-113
legs & posterior are smoked.
Happy Birthday Melissa!
Thank you! 🙂
Scaled Friday’s wod a bit:
1000m
50 GHD
1000m
16:40
Did yesterday’s Wod
PP 93-103-113-123-128
3+18 RX
https://www.youtube.com/watch?v=OBwS66EBUcY
????????
Did today’s oly complex – worked up to 93
Was planning on doing yesterday’s metcon, but I talk too much ????
Yes too much talkIng lol
Thursday’s WOD: 13:41 @95#s
Back squats 3s
275,295,315,325,335
Oly Split Jerks 6×3 @175
Wod #1
5min amrap
Buy In 150 double unders
Then 12 thrusters & 12 pull-ups @95
Rest 5min
Wod #2
5 min amrap
Buy in 100 double unders
Then 9 thrusters & 9 t2b @115
Rest 5 min
Wod #3
5 min amrap
Buy in 50 double unders
Then 6 thrusters & 6 push-ups @135
1) 2 + 16
2) 3 rounds
3) 3 + 8
Oly Clean Complex
135-145-155-166-175-180-185
Accessory work
Oly Clean Complex
83-88-93-98-103-108-113
🙂
Oly
63-73-83-88-93-98-103
Tuesday wod
3Rep max PP 62-72-82-92-97 (PR)
Metcon
10 DL @125
15 WB 14# as high as possible (most just short of 10 because i’m weak and short)
3+10. Thanks to Kim for no repping every f’ing rep
It’s a rest day but feeling guilty reading the blog WOD:
150 ab mat situps, 50 scap push ups, 50 normal push ups. Testing out the tri/shoulder
NFT but time capped when the food arrived
Happy Birthday Melissa
Sincerely,
Kenny aka “Rich”
Oly
83-93-103-113-123-133(f)-133
Last hang clean was kind of iffy as a full squat… but Melanie counted it because she’s a gem ????
Oh! And I ran up that stupid hill five times as a warmup, jerk faces.
🙂 Kimtegrity!
3 Rounds
20 Power Snatch @75
15 Burpee Box Jumps @24
15:59
Today’s wod
15:37 @ 55#
Mix between box jumps and step ups
Thanks Carlos!
20:00 @ 53 that was brutal
Today’s wod: 15:55 rx’d
That was a doozy. Good one ERoc.
Big 6am, good times.
Thursday wod: 18:06 @ 65#. Ouch.
Birthday wod last night with Melsie
Starting with a hill sprint
21-15-9 burpees and abmat sit-ups / 1 hill sprint after each round
~ 8:52
Cash out: 21-15-9 GHD sit-ups and hip extensions
Then some tacos and margaritas with some lovely ladies, RX+! 🙂
19:55 at 85# This was pure evil.
12 Miles for Time: 2 hr 4min
Thursday-18:41 85#
14:52 @ 75
4 mile park loop in just under 33 minutes.
Blaming Tuesday’s two unit automated red cell donation for the extra sand on the back half of the run.
Thurs Wod: 15:34 RX
Good thing I got a lead on BAston in the first round. He was doing 2 to 3 burpee box jumps to my 1 at the end…
12:19/#58
10 box jumps/5 step ups first round
12.box jumps/ 3 step ups second round
All box jumps final round
Great class!
15:[email protected]#
Burpee step ups
12:27 Rx, woof
11:58
Power snatches @115
Burpee step ups
Thursday WOD: 16:27 @63#
Cash out: 21-15-9 GHD sit-ups and hip extensions
My first time doing hip extensions was only slightly terrifying
15:56 @ 85#
I’m such a box chump
9:52 @52#
cash out
14:46 Rx
17:[email protected]
I can barely move my neck today