Sunday, October 16th

15
Oct

Sunday, October 16th

Oly Session

Perform 7 repetitions of the following complex:
Power snatch + hang snatch + 2 overhead squat

WOD

Strength
Romanian deadlifts from the rack
5-5-5-5-5
Superset RDLs with KB single arm strict press
5-5-5-5-5

Conditioning
5 rounds for time:
250m row
1 minute rest

Post all times to Comments.

0 Response

    1. Matt

      and actually on Sunday
      5×250, alternating with Jojo and a 20 second change time
      8:44 total. Pulling about 45 sec sprints.

      Friday’s cashout with Melsie
      5 rounds emom
      10 mostly strict t2b
      40 unbroken dubs

  1. Tapout

    Rdls: 63-73-83-93-113
    Press:12kg

    Row
    54.5
    54.3
    55.9
    56.4
    56.6

    Total time 9:38

    Thanks for the push on those rows Elizabeth!

  2. cloudon

    Oly – 125×2 135×4 140×1
    RDL – 185-185-215-215-215
    Orange kettle bell

    Rows min/max 1:22.2 1:32.8
    7:53 total w/ Ron

  3. Vishal

    OLY: 125
    Progressions: 95-105-115 (fail on hang clean) -115-115-115 – 125

    RDL: 125-135-145-155-165

    Rows: 51.1 – 59.7 – 59.4 – 58.3 – 58.8

  4. Kim

    Oly
    68×2-73-78-83-88-93-98

    Romanian deadlifts up to 165
    Presses were all over the place

    Rowing Masterclass with Ada
    8:30.7 team total
    My rows:
    50.4
    51.2
    53.6
    53.1
    53.6

  5. J Cash

    RDL’s 5’s
    215-225-235-245-255

    Strict press singles
    170-175-180-185(or)-190(PR!)

    Some light bench, shrugs, bicep curls

  6. lizzy

    OG with some cool cats

    Some skipping, jumping rope and giggling…
    Then got down to bidnass and did yesterday’s khour…

    Went for it – 26:15rx
    Thanks for all the trash talk Moran