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Sunday, January 31st

30
Jan

Sunday, January 31st

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Frank, Sol, and Garfield: Metropolis Masters.

WOD:

3 rounds for time:
100 Double Under
15 Deadlifts, 275/183
20 GHD sit-Up

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0 Response

  1. Kat

    Oly
    3 Power Cleans + 1 Jerk
    65-70-75-80-85-90-85-100-105-105-110-115 (failed 3rd clean)

    Jerk Singles
    100-110-120-125

  2. BAston

    OG

    10×3 weighted lunges @ 115#

    MU transition work w/ red band

    Wod: 5 rounds
    500m row
    25 DU’s
    12 T2B (no kip)
    16:00

  3. Melissa TruHero

    OG:
    5 rounds
    5 back squats @ 165#
    3 strict ring dips
    2 min rest

    2 rounds
    500m row
    20 front rack lunges @ 73#
    400m run
    ~14:30

    Tabata ab cash out: plank, side plank, transverse tuck

    Jello legs. Yay for new website! Thanks Kim and Matt!

  4. J Cash

    Snatch complex
    Snatch pull, hang snatch, full snatch
    125,135,145,155, 165(failed the full snatch)
    Snatch singles
    165, 175, 185(F)
    Clean + 3 front squats
    135, 155, 165, 175, 185

  5. johanna

    2 hang snatch EMOM for 10 mins
    55-60-65-70-75-75-80-80-85-90
    Dad: up to 75#

    Yesterday’s WOD (open workout 11.6)
    3+17 Rx
    Dad: 4 Rounds @75# and regular pullups

    NICE NEW WEBSITE!!

  6. ERIC S.

    21-18-15-12-9-6-3 thrusters and Bar facing Burpees
    12:47 slower 😡
    Deadlift 10 rep max worked up to 325#
    Emom 12 min
    Odd 7 strict t2b
    Even 24″ handstand walks

  7. Kim

    Oly – 3 Power Cleans + 1 Jerk
    Every 90 seconds for 10 rounds
    88 – 93 – 98 – 98 – 103 – 108 – 108 – 113 – 113 – 118

    Jerk Singles – 5 attempts
    Up to 118

  8. Such a fancy new website!

    Recovery row during OG/ sympathy row with the lovely Liz.

    1000m
    2′ rest
    750m
    1′
    500m
    :30
    250

    total time minus rest: 9:06.7

    died pretty quickly in the 1k. was supposed to do a 40′ recovery row at a pace of 2:28-4:06 but this looked like way more fun.

    1:47.8 /500; 30 s/m
    1:51.9 /500; 29 s/m
    1:49.6 /500; 30 s/m
    1:47.0 /500; 31 s/m