Sunday, October 23rd

22
Oct

Sunday, October 23rd

Oly Session
Jerk
3-3-3-3-3

Skill Work
10 minutes of practice
Beat Swing

Metcon
Every minute on the minute for 20 minutes:
Odd: 16/12 calorie row
Even: 5 chest to bar pull-ups + 30 double unders

0 Response

  1. ERIC S.

    Split Jerks 185, 195, 205, 215, 225, 235, 245, 255
    5 min emom 3 T&G power snatches @115
    5 min emom 3 T&G @125
    5 min emom 3 T&G @135

    20 min Emom w/Chad
    Odd 16 cal
    Even 5 c2b & 30 double unders
    Rx’d
    *very hard. Definitely scale the calories if you can’t finish them in under a minute maybe 14 cal for men 10 cal for women
    *c2b and dubs should be done in 30-40 seconds

  2. chad

    5×5 [email protected] superset with 5 strict pull ups
    Sunday WOD w/E @ Saturday OG (hey that rhymes)
    20min EMOM
    Odd 16-14-12-12-12-12-12-12-16-16 Cal Rows
    Even 5 C2B & 30 Dubs
    *Should have scaled to 14 across, 12 was too easy and 16 had me rowing right up to the end of the minute

  3. Kim

    Jerk triples
    83-88-93-98-103

    Sad to miss the metcon! If anyone has any good suggestions for hotel workouts, send them my way!

  4. Denise

    Warm up complex: tall jerk, press jerk, jerk
    53-58-63-65-68

    Jerk triples
    90-95-100-108-115

    Cash out
    21-15-9
    GHD sit ups and hip extensions

  5. lizzy

    That emom was brutal!
    avg cal row – 10
    c2b – 5 (ripped at the end of course)
    dubs were pretty pathetic..gotta work on those

    Facetime with Freeman at the end for rx…he says hi!

  6. Melissa TruHero

    Emom
    Even: 3 C2B pull-ups & about 10-16 dubs
    Odd: 10 cal row

    OG – Friday’s wod
    21-15-9 Deadlifts @ 175#/Bar facing burpees/T2B
    subbed v-ups for T2B because hands were too raw from morning WOD
    Time – 11:10