There is a 10AM Free Class this Saturday! Oly Lifting at Noon!
Strength
Power Clean 3-3-3
Skill WOD
2 Minutes at Each Station….
L-Sit Hold (accumulated seconds)
Rest 2 Minutes
C2B Pullups w/ 20#/14# Med Ball Held Between Legs (that means your chest has to touch the bar for RX)
Rest 2 Minutes
Overhead Squats (133 / 89)
Rest 2 Minutes
Row (calories)
Count each rep/second/calorie and sum for your score.
PC: 99#, 111#, 121#
WOD: 143 (w/ lots of subs)
PC: 155 x5
No Skill WOD work today
Power Clean: up to 133#
WOD: ~60 sec L-sit, ~60 sec HS hold, 8 OHS (89#), 43 calories
PC: 111#, 116#, 121# (PR)
WOD–
Total: 126
Ring L-sit: 51 sec (cumulative, and towards the end definitely below parallel)
subbed push-ups: 32
OHS @89#: 10 (wrist pain — again. Booooo)
row: 33 cal
Ran continuously for 20 minutes on treadmill @ 6mph
Rest 5 minutes
PC: 65#, 85#, 100# (x2)
WOD -Scaled kind of funky due to equipment limitations
Tuck-ish hold on an L-sit bar thingy- 101 secs
Knee push ups – 33
OHS – Started at 55#, but switched to 45# after 6 reps – 18 total reps (followed by head bonk with the bar)
Row – 30 Cal.
Ahhh the all important head bonk – why don’t they teach this during on-ramp?
pc: 89,99,111
wod:~30 sec, 17c2b (no weight), 12 (89#), 37 cals= 96 maybe
PC: 79,84,89,94(1, PR I think)
WOD: 132
48 sec L-sit
17 c2b pull-ups (strict but no med ball)
35 OHS @ 45# (wrists!!)
32 cal on rower
Hang Power cleans: sets of 3 @ 133, then heavy singles up to 165#
Wod: 156 counting all reps, 115 counting only unbroken reps (111# OHS, otherwise rx)
10 OH Squats (did them first), 54 lsits, 14 pullups, 45 calores = 123 (RX weights/movements)
PC 155 x 3, 177 x 3, 185 x 1, 199 x 1, 209 miss
WOD 32 sec., 11 PUs, 2 OHS, 52 Row = 97 Rx
PC: 45, 57, 67
WOD: 109 (ring leg raises, RRs, 25# OHS)
PC: 72#x3
WOD: 60 leg raises on the rings, 7 pull-ups (3-4 c2b), 34 OHS (45#), 29 calories = 130
Power Clean 67-77-77
WOD 34-30-20-37=121
(Leg raises, RRs, 35#)
no pc
wod: 150 (L sit wasn’t parallel toward the end, pu were unweighted and not c2b, sub front squat for ohs @89#)
PC: 67, 77, 82
WOD: 37 + 33 + 21 + 35 = 126 (leg raises, ring rows, 35#)
PC: 111, 116, 121 (fail 3rd rep)
WOD: ?/?/8/42
Oly lifting–
3 pos power snatch: 77# (pulled some from the ground at 89# working on keeping shoulders back when I pull)
worked up to heavy (3-rep) snatch balance: 111#
team birthday wod with my boy landon:
Part 1: each person drinks 1 old skunky budweiser
Part 2: 100 squat clean thrusters @ 89# as a team. one person works, other person is in a handstand hold. 10 burpee penalty for dropping from handstand during a thruster.
Part 3: Prowler push (89#) to back of parking lot and back 1x/person. person not pushing is in a forearms-down plank hold – 10 burpee penalty for falling from plank.
just under 28 minutes with 30 burpees. my burpees were amazing. i may not have working hamstrings tomorrow. anyway, thanks for the birthday well wishes/torture!
you carried us on those thrusters…I was being a pansy.
Power Clean: 165, 177, 177 (2), 182 (1)
Shoulder well enough yet to try a jerk at that last weight?
Saturday WOD – Rhiannon – 157 (PR!)
Oly Lifting:
3 position power snatch – 47#
Snatch balance 77# (got 89# up but couldn’t balance on the way down)
Oly Lifting:
3 position power snatch – 99#
Snatch balance 77#
Then sent to Sots press, need to work of squat position with weights.
PC: worked up to 121#