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Wednesday/Thursday, October 5th and 6th

4
Oct

Wednesday/Thursday, October 5th and 6th

Happy birthday to a true hero.

Wednesday Oly

“3 Position Clean”
Clean + Hang Clean (Knee) + Hang Clean (Hip)
7  x  (1+1+1)

Thursday WOD

3 rounds for time:
20 power snatch (115/75)
15 burpee box jumps (24/20)

Optional Cash Out
15-12-9
GHD sit-ups
Hip extensions

0 Response

  1. Joe

    Oly- 155#

    Bonus:

    3 mu negatives
    5 tempo push-up 32×1

    3 rounds
    Focus on the negative of the dip, turning under the rings and holding the rings to chest and then descending as slow as possible

  2. BAston

    Tried doing Amanda and failed miserably. My lats feel about 80% now but thought that would be good enough. It wasn’t. Failed too many MU’s and quit.

  3. Roberts

    Did today’s oly complex – worked up to 93

    Was planning on doing yesterday’s metcon, but I talk too much 😀

  4. ERIC S.

    Back squats 3s
    275,295,315,325,335

    Oly Split Jerks 6×3 @175

    Wod #1
    5min amrap
    Buy In 150 double unders
    Then 12 thrusters & 12 pull-ups @95
    Rest 5min
    Wod #2
    5 min amrap
    Buy in 100 double unders
    Then 9 thrusters & 9 t2b @115
    Rest 5 min
    Wod #3
    5 min amrap
    Buy in 50 double unders
    Then 6 thrusters & 6 push-ups @135
    1) 2 + 16
    2) 3 rounds
    3) 3 + 8

  5. Liz

    Tuesday wod
    3Rep max PP 62-72-82-92-97 (PR)

    Metcon
    10 DL @125
    15 WB 14# as high as possible (most just short of 10 because i’m weak and short)
    3+10. Thanks to Kim for no repping every f’ing rep

  6. JLee

    It’s a rest day but feeling guilty reading the blog WOD:
    150 ab mat situps, 50 scap push ups, 50 normal push ups. Testing out the tri/shoulder

    NFT but time capped when the food arrived

  7. Kim

    Oly
    83-93-103-113-123-133(f)-133

    Last hang clean was kind of iffy as a full squat… but Melanie counted it because she’s a gem 💎

  8. Melissa TruHero

    Birthday wod last night with Melsie
    Starting with a hill sprint
    21-15-9 burpees and abmat sit-ups / 1 hill sprint after each round
    ~ 8:52

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

    Then some tacos and margaritas with some lovely ladies, RX+! 🙂

  9. dtm

    4 mile park loop in just under 33 minutes.

    Blaming Tuesday’s two unit automated red cell donation for the extra sand on the back half of the run.

  10. patrick

    Thurs Wod: 15:34 RX

    Good thing I got a lead on BAston in the first round. He was doing 2 to 3 burpee box jumps to my 1 at the end…

  11. amandajnz

    12:19/#58
    10 box jumps/5 step ups first round
    12.box jumps/ 3 step ups second round
    All box jumps final round

    Great class!

  12. Denise

    Thursday WOD: 16:27 @63#
    Cash out: 21-15-9 GHD sit-ups and hip extensions
    My first time doing hip extensions was only slightly terrifying