Friday 141219
75 reps for time of:
Power snatch (Men 75 lbs, Women 55 lbs)
Post time to responses.
If barbell is dropped from above the knee there is a 10 lateral jumps over barbell penalty.
Compare to May 14, 2014.
Christmas Hours:
Wednesday, December 24th-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, December 25th-Closed
Friday, December 26th-5:00am, 6:00am, 9:30am & 12:00pm
New Years Hours:
Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, January 1st-10:00am
Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm
Strength WOD: completed all the WOD
EMOM for 4 minutes with 1 minute rest between each excercise
All lifts begin from the floor
1st 4 minutes:
5 Back Squats (60% of 1RM) – used 225#
2nd 4 minutes:
5 Front Squats (65% of 1 RM) – used 205#
3rd 4 minutes:
5 Overhead Squats (70% of 1 RM) – used 135#
*
“Randy” as rx’d: 5:10 PR (prior was 5:35)
Strength 4 sets of 5 reps
Thrusters 155
Front squat 155
OHS 135
–
Randy rxd 5:16 (4:38 last time)
Nice job 5 am!
BS 225#
FS 185#
OHS 155#
Randy as rxd = 4:27
Where were all my girls this morning at 5 am??
Strength
4 min EMOM 5 back squats @ 105#
4 min EMOM 5 front squats @ 85#
4 min EMOM 5 OH squats @ 55#
“Randy” as Rx = 7:20 – PR by 20 sec!
TGIF, and Happy Holidays! 😀
BS 225#
FS 185# (only did 4 reps on the first set, pussed out)
WOD
2 rounds
1000 m row
50 back extensions
50 interlocking finger military sit-ups
20:57
Nice picture Max. A lot of weight
4:32 well done BP
85 BS, 85 FS, 60 OHS
Wod w 55
First 8 snatches then my back hurt so the rest OHS(which somehow doesn’t hurt my back)
7:50
Does anyone know the Ada, OK area well? I’ll be staying down there 3 days a week then driving back for 4 off! Need suggestions for places to stay near Mercy Hospital! Please call or text at 918-606-0441! Thanks! And I believe I just Made Max’s day putting my number out there you lucky guy!
Strength:
Back squat @125# (54%)
Front squat @120# (60#)
OHS @100# (65%)
Randy rx’d
5:30 (took too long!!!)
Happy Birthday, Melissa! 🎉🎉🎉
BS with 5 second pause in bottom
5@205
5@235
5@245
Snatch RDL 20@185
WOD
15-12-9
muscle ups
hang squat snatch 135#
18:07 – better than my amanda time… I think ill test that again
Ate a ginormous piece of humble pie today
Went light
Back squat: 105# (55%)
Front squat: 95# (60%)
Ohs: 95# (80%) then dropped to 85# (75%)
WOD rx 7:50
Bah can’t wait to get back into a routine.
Yay! Thanks Michelle!!! And thanks for making me do that WOD lol. 👍
Back squats 5×4 135#
Front squats 5×4 105#
Made up my own WOD cause my thumb is hurt and can’t grip the bar
AMRAP in 15 of
50 DU
40 sit ups
30 box jumps
3 rounds
And amazing job, Kelli!!
Back squat: 175#
Front squat: 155#
Ohs: 135# (only completed 2 rounds)
Practiced KO in OK 1RM complex Wod x 2
Up to 205# both times.
Strength: bs #205
Fs #205 (2 sets)
Ohs #75 (2 sets)
Wod rxd- 4:45
BS@225
FS@185
OHS@155(2-0-5-5)
wod
9:40
3pm – Bixby Offseason: in teams of 5, Coaches v Players
Complete 300 bench press reps @ 135
Complete 300 yards of weighted sled push
And yes we smoked them all, haha.
•
5:30 class
Back Squats @ 225 (70%)
First 3 rds, DNA 4th rd. Didn’t think I could clean it.
Front Squat @ 185 (72%)
Completed all reps and rounds
Overhead Squats @ 155 (67%)
Failed first round, dropped to 135 (60%)
Completed last 3 rds.
No WOD. LBS BAD
Found a piece of that pie Tanner mentioned today.
Strength
BS – 245
FS – 205 (2 rounds instead of 4)
WOD Rx
5:22
strength
bs- 100
fs-100
ohs-85 (5-3-5)
from rack-cramping like crazy in hammys, dehydrated on strength &wod
wod rx
7:53
Strength- from the ground
4 min EMOM 5 back squats @ 175#
4 min EMOM 5 front squats @ 155#
4 min EMOM 5 OH squats @ 135#
(Only 2 rds on ohs)
“Randy” as Rx = 6:33
“Randy”
4:47
Rest 4 minutes
“Annie”
6:15 (way off PR)
Back squat 135#
Front squat 105#
OH squat 85#
Wod rx 6:24
Correction 5:26. I must be dyslexic.
Back squat @ 155
Front squat @ 155
OHS @ 115
Randy as RX’d: 5:44
“Randy” as Rx 7:19