2018 January 27 WOD

Posted: January 26, 2018 in Uncategorized

Saturday morning Bobby will open at 8:00 for a ROMWOD for anyone interested. We don’t have yoga anymore, unfortunately. Come enjoy some ROMWOD!

Metcon

5 Rounds, On the 4:00
15/12 Calorie Assault Bike
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (50/35)

Extra

EMOMx10
2 Power Cleans + 1 Split Jerk

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Comments
  1. Megan P. says:

    1 round: 12 cal/15 pull ups black band/18 dB snatches
    Rest of rounds did 12 cal/12 pu banded/18 dB snatches #35

  2. Monique says:

    Metcon
    12cal on bike
    15 ring rows
    18 dumbbell snatches with 20#

    EMOM
    3 @ 55#
    4 @ 65#
    3 @ 75# (my 65%)

  3. Matt Z. says:

    Completed work on the fours
    Barbell EMOM to 205
    Practiced BFBs, MUs, did shoulder mob work.

  4. Bobby says:

    Metcon: done Rx

    PCx2+SJ: 185×5/205×2/225×2/245

  5. Jennie says:

    12 cal bike
    Chin over pull ups for 3 rounds (no kipping pain today, weird), ring rows 2 rounds (oddly difficult)
    35# DB right arm, 20# DB left arm
    2:12/2:15/2:26/2:26/2:30

    EMOM at 123 for PC and 33 for SJ

    30 minute shoulder work

  6. jkeel 43/5'9/180ish says:

    Metcon:
    50# DB
    18/12/12/12/18 on DB snatches.

    2PC+SJ
    135/185/185/185/205

    OHS work with Wilks and Rob…
    135×2
    165
    185
    205 (10# short of PR weight)

    First time I have done heavy (ish) OHS since 2013… Yeah 5 years… No shoulder pain and full ROM.

  7. Rob H. says:

    Came in to work on my suck so I could suck less.
    Ended up with 3 PRs. It was a fun day

    Hspu 8,7 (5+2),6,5,4(3+1),3,2,1
    8 in a row (pr by 2)

    RMU’S skill workĺmainly hip explosion and keeping feet together)
    5 in a row (pr by 1)

    OHS
    95X5
    115X5
    135X3
    165X1
    185X1
    205X1 (30#PR) Thx jayson for talking me through it!
    *also post workout grwat knowledge bombs dropped by jayson on DLs 👍

  8. J Guthrie says:

    Struggled a bit today. Felt pretty worn out coming in…
    I’m still being careful with my left wrist in light of pulling it earlier this week. Hence no pull-ups and very light DB snatches

    Metcon:
    Assault Bike: 15/15/15/12/15 cals
    Subbed Ring Rows: 1st two rounds w/box, last three rounds w/o box
    Dumbbell Snatches: Started with 35#, switched to 25# in the 3rd round

    Well, I got movement in today. *thumbsup*

  9. Brett Christensen says:

    1.) Run Conditioning 10 wall touches on the long side = a little over 400m
    3 rounds
    1200m, 30 touches 7:34/7:30/7:18
    Rest 2
    800m, 20 touches 4:46/4:03/4:47
    Rest 1
    400m, 10 touches 2:19/2:18/2:15
    Total time = 59:32
    2.) Weightlifting
    0:00-4:00 build to a heavy 5 rep FS
    225/255/305
    4:00-8:00 build to a heavy 3 rep HSC
    225/255
    8:00-12:00 build to a heavy SC
    255/275/305 OR!
    3.) For time:
    100 Cal row
    10 RC
    30 Clusters @ 185, started cramping in the calves at rep 17. Failed and re did the 30th rep due to it.
    Total time = 19:59

  10. Cara says:

    Hour long spin class fundraiser at the Lift

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