Strength/Skills
15 minutes to complete
3×2 Power Snatch @ ~65%
3×3 Overhead Squat @ ~65%
Metcon
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
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18:23 (I think, correct me if wrong, pls)
Rx except Chin 2 bar
Shoulder mobility poor today
Strength: PS 3 x 3: 75/75/80
OHS: 65 x 3
Metcon 28:13
KB green
80# FS, PP, DL
TTB 12, then kte, knee raises remainder
30 DU’s or DU attempts.
PS 65/75/85
OHS 65/75/75
Metcon 33:40
Did Burpees 1st
20″ Bx Stps / 35# KB / 90# FS/PP/DLs / 14# WB
10 KPs + 20 Jumping
T2Bar from Ground
60 SUs
27:30ish
95# FS & Press
Strict PUp
Subbed Sit-ups for ankles to bar
Added ring dips at the end.
Sucked wind from the get go. Didn’t feel good but got it in.
Mobilized mostly low back/posterior chain instead of strength
23:06 Rx
C2B took so long.
DU so tired–29/1 😬
26:25
Everything RX except I subbed for ring rows and supine t2b.
3×2 PS – 135
3×3 OHS – 135
25:23rx
25:53
30 Box Jumps-18″
30 ring row
30 KBS #30
30 FS #45
30 knee- elbow
30 Push Press#45
30 Deadlifts #45
30 Wall balls #10 all hitting above black line and wall
30 DU and who knows how many singles.
5×2 PS 135#
Metcon 23:50
RX everything but Box steps done on 25′ box
Strength
Snatches @ 50#
OHS @ 33#
Metcon 25:16
16″ box step
JPU sets of 5
25# KBS 15/15
55# FS 10/10/10
Knee raises
33# PP 10/10/10
55# DL 15/15
10# WB
Burpees
Singles
Snatches and OHS @ 85
Metcon
28:27
All rx except C2B did some PU
PS: 3×2 @ 145#
OHS: 3×3 @ 145#
WOD: 17:18 Rx – tried to stay at a 15 rep/min pace – saved up surplus time on a few movements. Fun workout.
Did 3 miles on bike… 9:53
33# on strength
11:35…15s instead of 30s
45# bar for all bar work, brown kb, lying t2b, ring rows, 10# wb, 30 singles…
Coughing like crazy now… This is going to hurt for a couple months
Yay! So happy to have you back!
11:30 class
83 PS and OHS
Metcon at 83#
19:07
Too much time with hands on my knees
Strength: 65#
Metcon: 27:25
20″ box all jumps
Ring rows
35# KB full extension
65# FS
High knees
65# PP
85# deadlift
12# WB
Burpees
DUs
Strength: 65#
28:33
Everything rx’d except chin over bar pull-ups instead of C2B. Oh, and I push jerked my first 5 reps of the push press. 😬
Strength
85#
Metcon
32.55 RX
Strength
Snatch – 55×3, 60×3, 65×3 & 70×2
OHS – Bare bar x3, 40×3
Metcon – 29:02
20″ box jumps
Ring rows
35# KB swings
55# front squat
Knees to chest
45# push press
70# (maybe even 75) deadlift
14# wallball
Burpees
60 single unders
23:17 lots of rest between
Strength was 135
Metcon- 25:27rx except toes to bar.
Strength/Skills: 65# for each
Metcon: an angry 33:29
20 inch Box Jumps-jumped most, stepped some
RR
35# KB Swings
80# Front Squats (this was the issue 😬)
Knee raises on the bar
55# PP (thought I was doing 65# but here we are)
80# Deadlifts
14# Wall Balls
Burpees (aren’t these always an issue)
DUs (these brought out an anger in me that Todd had never seen)
Strength/Skill: #125 Snatch, #115 OHS
Metcon: 22:33 Rx’d
Snatch up to 115
Metcon: 24:33 with #95 on bar lifts, 20lb ball, plus 53 KB.
Kipping pull-ups rest was Rx.
Metcon: 30:28
30 reps of first 5 movements, 20 reps of last 5 movements
16″ box steps
Ring rows
25# KB swings
45# front squats
T2B supine
45# push press
55# deadlifts
10# wall balls
burpees
2 for 1 single unders
@home
Strength 53# for both
Metcon-21:26
20″boxjump
kpu
35# kbs
73# FS & DL
T2B
63# pp
10#wb
Burpees
Dubs
1.) Strength:
Snatches @ 140
OHS @ 165
2.) Metcon: 21:53 Rx’d
3.) 5 Rounds of
1 min cal: 16/15/16/17/16
1 min PCs @ 135: 11/11/10/10/11
1 min Burp OTB: 13/13/12/13/12
1 min rest
4.) Midline work:
30 Med ball GHDs @ 20lbs
30 Weighted Hip Ext @ 20lbs
2 min sand bag bear hug hold @ 90lbs
20 ” ”
20 ” ”
1:20 hold
10
10
:40 Hold
Total time = 14:16
5.) ROMWOD
Joe 24:55 @ 115#
Hollie 23:18 @ 75#
PS: 45#x2, 50#x1
OHS: 45#x3
Metcon:
For time: 26:02
30 Box Jumps (20)
30 C2B Pull-ups: Chest high on most. Did not hit bar on all. Some kipping chin over
30 KB Swings (35)
30 Front Squats (65#)
30 Toes to Bar: swinging- mostly knees to elbows or chest. some t2b. Could get t2b when doing singles. I did a little of everything
30 Push Press (65#)
30 Deadlifts (65#)
30 Wall Balls (14)
30 Burpees
30 Double Unders: 90 singles
20 box steps
20 ring rows
20 KBS @25#
20 FS @63#
20 knee raises
20 PP @63#
20 DL @63#
20 WB @12#
20 burpees
60 singles jump rope
21:45
3×2 Power Snatch @63#
3×3 Clean+OH Squats @63#
COACH – Todd
Strength/Skills
15 minutes to complete
3×2 Power Snatch @ ~65% 25#
3×3 Overhead Squat @ ~65% 25#
Metcon 29:42
For time:
30 Box Jumps (24/20) 15″ box
30 C2B Pull-ups jumping
30 KB Swings (53/35) 18#
30 Front Squats (115/80) 25#
30 Toes to Bar knee lifts
30 Push Press (115/80) 25#
30 Deadlifts (115/80) 25#
30 Wall Balls (20/14) 6#
30 Burpees with 15″ box
30 Double Unders 60 SU