This Saturday, February 11th, Open Gym 10:00am-12:00pm will be canceled.
3 Rounds for time of:
30 Wallball shots 20/14# 10’ MRX 20/10# 9”
30 Hang squat snatches 75/45#
*Bar has to pass the knees on each hang squat snatch; movement initiates with barbell below the knees.
Compare to May 26, 2012.
Activator: 6 rds of each (5 strict pull-ups, 5 strict HSPU)
Started off trying to do both EMOM style…which was aggressive
Mod wod (no WBS area, etc)
3 rds
30 KB goblet squats (w/35#)
20 push press @ 85#
30 HSS (to todays standard) @ 85#
Made it through 20/30 HSS in last round, finished after cap.
Activator:
EMOM 3 strict black band pull ups & 3 2-abmat strict HSPU
WOD: Rx 20:53 (around 5 wallball no reps per round)
Wod RX: 14:32
Activator
5/10 butterfly pull-up
5 strict HSPU
Activator 10 min
Odd: 5 strict HSPU 1 mat
Even: 5 strict pull-ups
Wod as rxd
OHS v HSS (best decision for back)
12:05
Activator
Strict hspu with 1 mat
Strict pull-ups until elbow irritated so switched to strict ring rows
Wod RX
13:34
Great work, 6am!
Great job Molly!
Amazing job, Molls!!
Smashed it Molls!
Activator: BMU
WOD
30 WB 14# 9’
30 HSS @35#
21:07
EMOM for 10 mins:
Mins 1,3,5= 5 strict pu’s
Mins 7&9= 2 connected bar mu’s
Mins 2,4,6,8,10= 5 connected strict hspu’s
Wod Rx’d
20:24
*big time LBS issues for me on this one
Wod Rx’d
15:40
Activator
10 Minutes
Odd: 5 Strict C2B Pull-ups
Even: 5 Strict HSPU’s
WOD
As Rx’d
Wallballs unbroken
Snatches in sets of 11-10-9 every round
Time: 14:57
Activator 10 min
Even: 5 strict HSPU 1 mat
Odd: 5 strict pull-ups
Wod: switched to OHS in round 2
19:02
Strict pull ups, ring MU
Deficit HSPU on plates
WOD
Switched to hang squat snatch with 32 reps left, LBS was bangin in the hip hinge
WBS 30, 10/10/10, 20/10
15:17
9′ target
Activator
5 Strict 2” deficit HSPU for 5 rounds
5-8 Strict pull-ups and chin ups
WOD
AMRAP
10 WB 20#
10 Squat Snatch 75#
Lost count on # of rounds
Activator
Some strict and c2b pull-ups
25 strict hspu
WOD Rx 1 round only before too much knee pain
7:54
Great pic Mrs. Berry – you are awesome!!
Activator – first for everything – gave handstand walks a try today and started that little journey (10min just working on that) – thx breck
WOD Rx
22:43
….wallballs….ugh
**great seeing you, Brandy! Fun class, thx breck!
Nice job today, Ryan!
Ring rows/HSPU practice
WOD w/8# WB, 25# bar
19:03
Strict Pull-ups/Strict Press w/ barbell
WOD w/ 10lb wall-ball to 10FT target & HSC w/ 35lb bar
16:41
Great work, nooners!
Activator:
Odds: 3-5 Pull-up Negatives
Evens: 3-5 HSPU Negatives
WOD 14# to 10ft & 35# Barbell
18:14
WB’s: 12-10-8 x 3
HSS: 15-9-6 (1) 8-8-5-5-4 (2&3)
Activator – strict L pull up x 5 odd min, 3 strict HSPU even minutes
WOD 25:03
WOD rx: 2342
18:15 Scaled
(#10 WB to 9’ Target/#35 barbell)
Activator- 10 min alternating
5 strict pull-ups
15-20 Ft Handstand walks
And a weighted wall climb courtesy of Steph 😉
Wod Rx
13:18
That was spicy.
…weighted wall climb
It was both fascinating and terrifying to witness 😉
Activator:
Odds: 5 kipping pull-ups
Evens: 1 wall walk
WOD: As RX’d
23:46
Wod RX
13:26
Activator: kipping banded pull ups and HRPU
Wod w/45# and a 14# WB to a 9’ target
10 normal HSQSN + 20 OHS for rounds 1-2
30 OHS for round 3
21:21
Not doing well
10 minute activator
Alternated 5 jumping pull ups and 5 regular
Push ups
WOD
Did 20 reps instead of 30 and 8# ball
To 9’ target
16:45
First workout in three weeks! I just hope II can get out of bed tomorrow!!!
Activator/skills things, some strict pull-ups so weighted wall walks with 20# DBs and a few strict HSPUs to 1 ab mat
WOD Rx
14:09
WBs: 30, 18/12, 18/12
Snatches: 11/10/9, 11/10/9, 16/8/6
KP Abs
Ryan, follow me for more fun wall walk ideas 😉
I’m definitely intrigued
WOD. Modified
15 cal ski
30 HPC (75#)
8:49