2017 July 3 WOD

Posted: July 2, 2017 in Uncategorized

We will be open regular hours today. We will be open tomorrow for one class at 9AM. Everyone is welcome to join us!

Warm-up

EMOM x 6
Odd: 2 Power Snatches + 3 Overhead Squats
Even: 8 Burpees over Barbell

Metcon

AMRAP 15
60 Double Unders
30 Calorie Row
15 Overhead Squats (115/80)

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Comments
  1. jks says:

    EMOM RX @ 75#
    Metcon 2 + 60 + 15cal
    1st rnd 25 DUs + SUs, rnds 2 & 3 60 SUs
    65#

  2. Groves says:

    Warm up felt light, WOD felt heavy.

    2 rounds + 10 reps, single unders.

  3. Joy says:

    Warm Up: 45#

    AMRAP 15: 2 + 1:15 work of DUs
    60 Double Unders:
    30 Calorie Row
    15 Overhead Squats 45#

  4. Brian Carr says:

    EMOM- Rx….smoked me
    Metcon- Scaled SU, 65# OS……1+60+30+4

  5. Doug Barnwell says:

    Warmup:
    w/115#

    Metcon:
    3+62 RX

  6. Tanya says:

    63# warmup

    73# wod
    2+60+30

  7. Taylor Bayless says:

    EMOM @ 45# (really need to work on OHS)

    AMRAP – 2+10 (45# OHS – Really need to work on Hip and Ankle Flexibility)

  8. Rob H. says:

    2+21rx
    OHS still kryptonite “ish”

  9. Kimberley says:

    Emom ✔️
    45# snatch/OHS

    Amrap 2+ DU attempts
    60 sec DU practice
    Row
    45# OHS sets of 5

  10. Monique says:

    Warm up w/ 45# bar

    AMRAP – 1+ 96 w/ 55# bar
    The 60 DUs were really hard but good. I think I got 18 straight the first round!

    OHS PR of 5#!!!

  11. Nichole Dyer says:

    Warm up
    EMOM 6
    #33
    Lateral jump over

    Amrap 15
    2rds
    30DU and several singles
    30 cals row
    15 OHS #33 focus on core and stability.

  12. jkeel 42/5'9/180ish says:

    Active rest day…
    EMOM
    95# PS
    45# OHS

    AMRAP:
    4 rnds +60 +17cal
    45# OHS for rnds 1-3
    75# for rnd 4
    DU’s unbroken rnd 1 & 2
    30/30 rnd 3
    30/15/15 rnd 4
    Rx’d 70% scale for bike cals (21) vs row.

  13. Bobby says:

    Warmup: 95# bar – done

    AMRAP: 3 + 75 Rx

  14. Josh says:

    EMOM:
    65# PS & OHS

    Metcon:
    2+120+60
    2 for 1 single unders
    75# OHS

    I hate Overhead Squats. Need to see them more often to get better

  15. Jimhen says:

    EMOM rx 115lbs

    Metcon
    2+55 RX

    Shoulder tightened up on firat round of OHS. Should have dropped wieght to 95 When this happened

  16. Brett Christensen says:

    @ Home, walked out in my garage, looked at my bumpers and noticed cob webs forming. Not in my house, so I showed the home gym some love today.
    1.) Snatch:
    60% * 3 = 130
    65% * 3 = 140
    70% * 3 = 150
    75% 3 * 3 = 160
    2.) SP:
    95% 4 * 3 = 205
    3.) LBBS:
    75% 5 * 6 = 305
    @ CFJ
    4.) Gymnastics:
    5 * 6 MU w/ :50 rest
    6:40, 2nd rest was a minute. Clock was counting down, math = hard. All but the last set unbroken 4/6.
    5.) Class WOD w/ 530
    4 + 30 Rx’d
    6.) Midline:
    3 supersets of
    30 GHDs
    30 hip ext

  17. Matt Z. says:

    115 for EMOM
    3+60,30,14
    Thought I had that fourth full round in the bag but wasn’t to be.

  18. Kim says:

    Warmup with 45#
    Metcon 3+5 @45# (all UB)

  19. Haley says:

    EMOM: ✔️ 65# snatches and OHS

    AMRAP: 1+60+13
    DUs, bike (21 cal), 65# OHS

  20. Stacy says:

    Warm up with 33lb bar

    AMRAP
    2 rounds, 120 single unders, 30 cal row, 15lb bar squats

  21. Cara says:

    EMOM w/55#
    AMRAP 2 + 60 + 10/11
    Can’t remember my weight now, but I believe it was 65-70#. I was SO SLOW on OHS. Def my weakness.

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