Saturday 161231
“New Year’s Eve Nightmare” by DB
For Time:
-5 Squat Snatch 95/65 RX+ 115/80 MRX 75/55
-10 Back Rack Lunges (Alt Stationary)
-5 HSPU RX+ 5 Strict MRX 2/4″ Rise
-10 Chin-ups RX+ 10 Strict C2B Chin-Ups MRX 5 Chin-ups (palms facing you)
-50 Doubles
-10 Hang Power Snatch
-15 Back Rack Lunges (Alt Stationary)
-10 HSPU MRX 2/4″ Rise
-15 Pull-Ups RX+ 15 C2B MRX 10 Pull-ups
-100 Doubles
-5 Squat Snatch
-10 Back Rack Lunges (Alt Stationary)
-5 HSPU RX+ 5 Strict MRX 2/4″ Rise
-10 Chin-ups RX+ 10 Strict C2B Chin-Ups MRX 5 Chin-ups (palms facing you)
-50 Doubles
Post time to responses.
Great pic to bring in the New Year!! Our amazing Sydney!!!!
Strength squat snatches 5×2 building up.
No misses last 2 at 185lbs
Wod rx + 17:00 even
Strength – no misses
65-75-85-95-100
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WOD RX except 1 ab mat for pu
13:20
Strength, no misses
55-65-75-85-90
5k row for time
25:28.8 (47 sec pr)
Strength: Up to 125#
WOD Rx w/Strict HSPU:
20:10
Strength: failed @145#. Way below PR. Not mentally there for it.
Wod with 95# and some mods:
Made it to last Rd of DUs.
Strength up to 115# and then my shoulder wasn’t having it.
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Wod. Rx’d. (Strict HSPU & Chin-ups)
10:29
Worked on KO complex with Shan
Hang Snatch to OHS got 95#
Shannon got 110# whoo hoo!
WOD push-ups instead of HSPU
13:48
Great pics of the Sullivan sisters the past two days!
Strength squat snatches 5×2 building up: 45/55/65/75/65
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WOD@55
16:59
HNY everyone!!
This picture and the ability to do handstand walks did not come easy for this young stellar athlete. She had to work hard, perform progressions, practice and practice more, but she never gave up and made it a priority to see it through. You too can do this with the same attitude, mindset and drive to accomplish your goals.
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Such an honor and privilege to coach all of the amazing classes today. Thanks for coming in and keeping your fitness up and not surrendering to the holiday pressures.
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I pray for and hope we will all have a great New Year and each day we continue to strive and reach our full potential. God Bless America and CFJ!
Squat snatch up to 185.
Great post DB! Diito what you said and we’re all blessed to have you as a coach and all the coaches and CFJ!
Strength upto 135#
Wod Rx* = 11:48
*used a thick sweat shirt to protect my balding head on the kipping HSPU so may count as an ab mat but Sean (P Ditty) Combs said he would count it as Rx so I did. Great time btw Sean
Oops I mean Shawn not Sean
Thank you, Dennis!
2 Power Snatch up to 105#
WOD rx+ w/power snatch and assault bike instead of double unders
13:17
Happy New Year!
Strength: listened to the coach and focused on quality reps. Started to get back into some old bad habits towards the end, but at least I recognize them now!
WOD: took the day off and spent some time preparing for the KO next weekend! Can’t wait to go out there and compete alongside all of you.
Wod rx
12:43
5 k row
19:30
Squat snatch only up to 45#
WOD – 1st round with 35# and remainder only 20#, box chin ups and, 25 singles and 25 doubles first and last round, middle round 50 singles and 59 doubles, 20# DB strict press for HSPU
21:30
Great class D!!!! Thanks for all the motivation!
Good to see the Sullivan girls today too~
Snatch x 2
95,115,135,145,150
WOD rxd
Capped at 2 snatches on last 5
Disappointing
TRX class
Recumbent bike:
11 miles | ~450 calories