Sunday, May 21st

20
May

Sunday, May 21st

Oly WOD

Hang power clean and push press
10 min emom

Hang clean and push jerk
10 min emom

Build in weight across the twenty repetitions.

Endurance WOD

Meet at 10:30 at the gym!

Choose one of the following two levels:

Chicken:
One-third mile incline run
One-third mile incline run
One-half mile incline run
One-third mile incline run

Eagle:
One-half mile incline run
One-half mile incline run
One-third mile incline run
One-half mile incline run

Wear a watch, and post times for all four runs to comments.

Meet at the gym at 10:30am. Dress appropriately for the weather.

19 Responses

  1. Kim

    Oly
    Hang power clean + push press: Started @ 83 worked up to 103
    Hang clean + push jerks: Started @ 103 and worked up to 113, switched to split jerks and got 118

    Stuck around to hang out with Katie & Amanda
    250 m row
    50 dumbbell clusters with 25#s
    250 m row
    50 kbs @ 16kg
    250 m row
    50 dumbbell snatches @ 25#s
    250 m row
    50 sit ups

    22:22

  2. dtm

    EWOD grunt work:

    Eagle:
    3:25
    3:46
    2:25
    3:39

    I dogged the second .5 mile incline.

    Good work everyone, that’s not an easy workout!

  3. dtm

    EWOD grunt work:

    Eagle:
    3:25
    3:46
    2:25
    3:39

    I dogged the second .5 mile incline.

    Good work everyone, that’s not an easy workout!

  4. El Capitan

    oly- Emom 12min
    Even min 3 cleans
    Odd min 3 push Jerks

    Minutes 1-2 – 60% of 1RM Clean and Jerk
    Minutes 3-4 – 65% of 1RM Clean and Jerk
    Minutes 5-6 – 70% of 1RM Clean and Jerk
    Minutes 7-8, 9-10, 11-12… continue to build.
    175, 190, 205, 210,215,235

    Wod “jolly rancher”
    1200 Meter Run
    30 Box Jumps(24/20), 30 Wallballs (20/14)
    800 Meter Run
    30 Box Jumps(24/20), 30 Wallballs (20/14)
    400 Meter Run
    30 Box Jumps(24/20), 30 Wallballs (20/14)
    *Females – 9′ WB Target

    20:14 rx

  5. El Capitan

    oly- Emom 12min
    Even min 3 cleans
    Odd min 3 push Jerks

    Minutes 1-2 – 60% of 1RM Clean and Jerk
    Minutes 3-4 – 65% of 1RM Clean and Jerk
    Minutes 5-6 – 70% of 1RM Clean and Jerk
    Minutes 7-8, 9-10, 11-12… continue to build.
    175, 190, 205, 210,215,235

    Wod “jolly rancher”
    1200 Meter Run
    30 Box Jumps(24/20), 30 Wallballs (20/14)
    800 Meter Run
    30 Box Jumps(24/20), 30 Wallballs (20/14)
    400 Meter Run
    30 Box Jumps(24/20), 30 Wallballs (20/14)
    *Females – 9′ WB Target

    20:14 rx

  6. amandajnz

    HPC/PP- worked to #80
    HC/PJ – #90 courtesy of Matt 🙂

    OG conditioning w katie/kim
    250 m row
    50 thrusters @53
    250 m row
    50 kbs @ 16kg
    250m row
    50 kb snatches @16kg (25 per arm)
    250 m row
    50 ghd s/u

  7. Ashley Moduno

    Hang pc+press: 85-90-95-100-105-110-115-115-120-125
    Squat clean+ pj: 105-110-115-120-120-125-125-125-130-130(f)
    Eagle for runs but i only did 3 rounds as I was DFL.
    5 rounds: 5 pull ups, 10 push ups

  8. Ashley Moduno

    Hang pc+press: 85-90-95-100-105-110-115-115-120-125
    Squat clean+ pj: 105-110-115-120-120-125-125-125-130-130(f)
    Eagle for runs but i only did 3 rounds as I was DFL.
    5 rounds: 5 pull ups, 10 push ups

  9. Rekas

    HPC/PP: 85,95,95,105,105,115,120,125,125,130
    HC/PJ: 95,105,115,115,115,125,125,130,135,140

    Eagle run – No times tracked but was prob around 10/11′ mile average pace

  10. Rekas

    HPC/PP: 85,95,95,105,105,115,120,125,125,130
    HC/PJ: 95,105,115,115,115,125,125,130,135,140

    Eagle run – No times tracked but was prob around 10/11′ mile average pace

  11. Alice

    Hang Power Clean + Push Press:
    100-100-105-105-105-105-110-110-110-115
    Hang Clean + Push Jerk:
    115-115-115-120-120-115-115-115-115-120
    [the second batch of PJ sets at 115 I really got solidly underneath the bar – more practice at lighter weights]

    Eagle run: timeless.
    Stellar day, great views from the top, and a fun time with the ‘trop team.

  12. Jon M

    Couldn’t do the morning, but got 4x Harlem hill in for an evening run in the spirit of this workout. I’ll have to dig up a watch for the next one.

  13. Jon M

    Couldn’t do the morning, but got 4x Harlem hill in for an evening run in the spirit of this workout. I’ll have to dig up a watch for the next one.