Thursday, September 1, 2022

For Labor Day, Monday, September 5th we are offering an 8am and 9am class.  All other classes are canceled.

7 rounds for reps of:
1 Minute of muscle snatches 75/55#
1 Minute of overhead squats
1 Minute of over the bar burpees
Rest 1 minute

33 thoughts on “Thursday, September 1, 2022”

  1. Wod RX: 337 reps

    1-15/20/12 =47
    2-16/21/14 =51
    3-13/23/13 =49
    4-13/23/13 =49
    5-13/23/12 =48
    6-13/23/11 =47
    7-15/15/16 =46

    Strength stayed @ wod weight

  2. WOD as RX’d 12 reps on every set. Total at 252.

    * Round 6 hand slipped on last snatch got 11 made up with 13 over head squats.

  3. Activator
    5 Sets of:
    E2MOM
    2 Muscle Snatch + 2 OHS + 2 OTBB
    All 5 sets@75#

    WOD
    As Rx’d
    1: 15/20/15=50
    2: 15/20/15=50
    3: 15/20/15=50
    4: 15/20/15=50
    5: 15/15/15=45
    6: 15/15/15=45
    7: 15/15/16=46
    MS=105
    OHS=125
    OTBB=106
    Score=336

  4. Activator w/55#

    WOD w/55# muscle cleans, front squats

    Cleans 16+15+15+15+15+15+15=106
    Fr sq 10+10+10+10+10+10+10 = 70
    Burpee 6+6+6+6+6+6+6 = 42

  5. Activator
    65-85-95-95-95

    Wod as rxd
    *Alt DB snatch w 35# vs BB (back)

    Snatch: 20 every round (140)
    OHS: 20 every round (140)
    BOB: 16-16-then 4 sprint rounds of 10-16 (88)
    Total: 368

  6. WOD solo b/n classes
    Bike cals for OHS due to shoulder
    Muscle snatch: 105
    bike cals: 62
    burpees: 72
    Total: 239
    Active rest day at it’s finest! 🙂

  7. Activator
    4 Sets of:
    E2MOM
    2 Muscle Snatch + 2 OHS + 2 OTBB
    65-85-95-105

    WOD Rx : Total reps =323
    in order as written
    1: 15/20/10=45
    2: 15/20/10=45
    3: 16/21/10=47
    4: 15/20/10=45
    5: 15/20/12=47
    6: 16/20/10=46
    7: 16/20/12=48
    Tried to do 10 sprint burpees instead of the whole minute- thanks for the idea, Nicole!
    MS= 108
    OHS=141
    OTBB=74

  8. Activator
    5 Sets of:
    E2MOM
    2 Muscle Snatch + 2 OHS + 2 OTBB
    1@75#
    4@95#

    Wod Rx’d
    Muscle snatches= 7×12
    OHS= 7×12
    OBB= 7×12
    Total=252 reps

  9. Activator
    5 Sets of:
    E2MOM
    2 Muscle Snatch + 2 OHS + 2 OTBB
    All 5 sets@75#

    Wod RX
    All rounds of 10 reps
    210 total reps

  10. Wod RX: 219

    MS, OHS, OTBB
    1- 10, 14, 9
    2- 10, 14, 10
    3- 10, 14, 10
    4- 10,10, 9
    5- 10, 11, 10
    6- 8, 12, 10
    7- 9, 15, 13

  11. Activator with 55# and 1 burpee

    Wod w/empty barbell
    15-15-8 x 6
    15-15-9
    Total = 267

    Jumped over barbell first 4 rds. Stepped over the rest.

    Abs

  12. Activator w/WOD weight and burpee plate jumps

    WOD Rx
    Snatches:12-15-20-20-20-20-20=127
    OHS:12-15-15-15-15-15-15=102
    8.5” burpee plate jumps:10-12-12-12-12-12-15=85
    Total reps: 314

    Took it easy on the OHS, knees still no othering me from the cortisone injections 🙁

    Left shoulder a little bummed from the heavy KB front squat miss/drop Monday. It did warm up though so that’s good.

    KP abs

    GO POKES, try not to choke! 😉

  13. Activator
    55-65-75-85-95
    Wod RX
    PS 15,15,16,15,15,15,15
    OHs 15,20,19,20,19,19,17
    OBB 12,12,14,10,12, 11,14
    Total 319
    Wowsa!

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