Tuesday, February 7th

6
Feb

Tuesday, February 7th

Strength

Power Clean
5×3

Conditioning

4 rounds for time of:
95/65-lb. power snatches, 20 reps
50 double-unders

Post time to comments.

79 Responses

  1. Rekas

    Power clean @ 125# across
    (All touch and go)

    3 rounds rx @ time cap
    Dubs were a disaster today
    Switched grip at the end to avoid further rippage

  2. BAston

    Power Clean:

    165/170/170/170/175 (all touch & go – I think 175# is a PR for 3)

    WOD:

    14:48 rx’d (dubs were turrible this morning)

  3. Matt

    Lots of empty boxes up for grabs! If you had your stuff in a box without a name on it, you can find it in the office. Oly shoes every color of the rainbow! 🌈

    Getting old
    15 minute amrap:
    15 45lb strict press
    15 rings rows
    – 9+3

  4. Matt

    Lots of empty boxes up for grabs! If you had your stuff in a box without a name on it, you can find it in the office. Oly shoes every color of the rainbow! 🌈

    Getting old
    15 minute amrap:
    15 45lb strict press
    15 rings rows
    – 9+3

  5. sallys

    First workout post stairs incident. I can’t wear shoes comfortably yet so I did this in socks (not matching).

    Touch n go power cleans at 95. Probably should have gone heavier since this was pretty easy, even in socks.

    WOD snatches at 63, 20 DUs a round (for whatever reason my ankles bang together when I do these in socks. Ouch) 3 rounds + 8

  6. sallys

    First workout post stairs incident. I can’t wear shoes comfortably yet so I did this in socks (not matching).

    Touch n go power cleans at 95. Probably should have gone heavier since this was pretty easy, even in socks.

    WOD snatches at 63, 20 DUs a round (for whatever reason my ankles bang together when I do these in socks. Ouch) 3 rounds + 8

  7. AllisonR

    Snatch: 75lb all touch and go
    WOD: 12:40 i think? Need to start taking pics of the board after the wod. 42lb

  8. AllisonR

    Snatch: 75lb all touch and go
    WOD: 12:40 i think? Need to start taking pics of the board after the wod. 42lb

  9. Ron

    Did yesterdays workout. Was a good one. Travel day yesterday:

    Cals, all RX’d
    7 (older rower, didn’t start without hitting buttons)
    19
    11
    12
    11

    Then, 5 minutes of 10 power snatches cycled EMOM @ 95#

    Tweaked back. First part was tougher on back than I realized.

  10. Ron

    Did yesterdays workout. Was a good one. Travel day yesterday:

    Cals, all RX’d
    7 (older rower, didn’t start without hitting buttons)
    19
    11
    12
    11

    Then, 5 minutes of 10 power snatches cycled EMOM @ 95#

    Tweaked back. First part was tougher on back than I realized.

  11. amandajnz

    Clean- #93

    Wod- 13:05 #53 25 DU per round

    shaking this cold made everything feel much heavier today. semi saved by the Sugar Babies.

    great tips on cleans/snatches- thanks eric!

  12. amandajnz

    Clean- #93

    Wod- 13:05 #53 25 DU per round

    shaking this cold made everything feel much heavier today. semi saved by the Sugar Babies.

    great tips on cleans/snatches- thanks eric!

  13. Michele Adler

    Eroc is the man! Thanks for all of the tips and excellent coaching as always!
    PC 53# really working to correct my form before I go heavier
    Snatches unsure what weight, lift bar + DU practice. Time was 15:40 ish

  14. Michele Adler

    Eroc is the man! Thanks for all of the tips and excellent coaching as always!
    PC 53# really working to correct my form before I go heavier
    Snatches unsure what weight, lift bar + DU practice. Time was 15:40 ish

  15. JoJo

    Power Clean
    5×3 focused on hip drive
    65-85-105-115-115 reset each time for form/technique under 30 seconds

    Great cues from Eroc spending time on Snatch technique, boy I need it.

    Metcon
    19:58Rx (did not make time cap)
    Last RD started 2nd clock for extra time.
    Jump shrug is all I thought about during snatches…

  16. Kim

    Power Clean:
    118 – 123 – 128 – 133 – 138

    WOD:
    15:52 RX
    Sets of dubs in at least 10 throughout. Huge deal for me!

  17. Kim

    Power Clean:
    118 – 123 – 128 – 133 – 138

    WOD:
    15:52 RX
    Sets of dubs in at least 10 throughout. Huge deal for me!

  18. ShollSwole

    Almost healed up! Tendonitis and Lower back are feeling stronger every day.

    5 Rounds:
    Strict pullups, slow negative 6/6/6/6/6
    Pushups 15/15/15/15/15
    1:00 Lsit hold

    Leg press 5×10 205

    Yoga to the people on the UWS at 7:30

  19. ShollSwole

    Almost healed up! Tendonitis and Lower back are feeling stronger every day.

    5 Rounds:
    Strict pullups, slow negative 6/6/6/6/6
    Pushups 15/15/15/15/15
    1:00 Lsit hold

    Leg press 5×10 205

    Yoga to the people on the UWS at 7:30

  20. cloudon

    Cleans – 215 straight across. Too heavy for touch and go so dropped the bar between them…

    WOD – 11:35rx

  21. cloudon

    Cleans – 215 straight across. Too heavy for touch and go so dropped the bar between them…

    WOD – 11:35rx

  22. JLee

    Power clean up to 170# failed 3rd rep at 175#. Too much time in transition grip gave out. PR for power clean tho

    WOD 3 rounds at the cap. Rx weight. Double under participation award.

  23. chad

    @Work WOD
    Bench 145(5)-165(5)-185(5pr)
    5x NFT – 8 Inverted Rows – 8 Dips – 10 [email protected]
    3 Rounds – 10 step ups w/2 50lb DB – 5 push ups – 10 air squats – 5 burpees – 3:06

    Touch & Go Power Cleans 3s – 155-165-175-185-195
    12:37rx (grip it and rip it singles – dubs in 50-50-11/19/20-12/38)

  24. chad

    @Work WOD
    Bench 145(5)-165(5)-185(5pr)
    5x NFT – 8 Inverted Rows – 8 Dips – 10 [email protected]
    3 Rounds – 10 step ups w/2 50lb DB – 5 push ups – 10 air squats – 5 burpees – 3:06

    Touch & Go Power Cleans 3s – 155-165-175-185-195
    12:37rx (grip it and rip it singles – dubs in 50-50-11/19/20-12/38)

  25. Melissa TruHero

    Back after almost a week and feeling the burn 😩

    Power clean 5×3: 125# across (touch and go)

    Conditioning: power snatch @ 65# and 25 dubs each round
    3+15 at the cap

  26. Melissa TruHero

    Back after almost a week and feeling the burn 😩

    Power clean 5×3: 125# across (touch and go)

    Conditioning: power snatch @ 65# and 25 dubs each round
    3+15 at the cap

  27. dquat

    suffered a little hip pointer this weekend not feeling great buuuut.
    shoulder/thoracic mobs. for ppl asking whats what, youtubes avail on all
    3sets 15-20 deep breaths each:
    PRI bar hang (feet supported)
    Quadruped breathing/flexing upper back
    Elbows on bench w PVC pressing chest into ground
    +
    3sets
    squatting thoracic rotation reaches – 8 reaches/reps per side
    single arm thoracic hip bridges – 6 reps/side
    prone thoracic rotations – 10reps
    +
    GH PVC PAILS/RAILS sequence
    +
    3sets
    standing weighted pvc pass thrus – 6reps
    hanging scap circles – 5reps fwd/backward
    reverse plank hold (shoulder ext): 20 sec
    +
    Ankle PAILS/RAILS Seq

    3tng muscle cleans
    195,205,215,225,235

    20 muscle cleans from the hang
    10 assbike cals
    14:22