This Saturday, July 22nd, Open Gym will only be offered from 10:00am to 11:00am.
AMRAP in 12 minutes of:
9 Ring rows or pull-ups
3 Overhead squats 95/65# MRX75/55#
9 Ring rows or pull-ups
6 Overhead squats
9 Ring rows or pull-ups
9 Overhead squats
–Continue the pattern of adding 3-reps to the overhead squats until time expires.
Strength to 155 (failed the snatch @ 175)
WOD w/heels on 20” box for ring rows
10/18 OHS
5 Sets :
1 Power Snatch + 3 OHS
135-165-185-185-185
Wod RX’d w/ Pull Ups
206 Reps (17/27 OHS)
Everything Unbroken
Strength 5 set PS + 3 OHS
115, 135, 140, 145, 145
WOD RX with pull ups
10 OHS into round of 18
WOD mod for wrist
AMRAP
10 ring rows
10 cal bike
10 GHDs
2 GHDs after time cap completing 6 rounds
Strength at wod weight
Wod Rx w/ ring rows
127 reps (1/21 OHS)
No strength
WOD
As Rx’d with Pull-ups & 95#
Set of 24 OHS split up 14-10 with everything else unbroken
Reps=190 (1/27 OHS)
Wod
RX with Ring rows feet on box
through 15 OHS
did regular squats on round of 18 – wrist
Strength
65-65-85-85-85
Wod RX w/ring rows
24+5 ring rows
185 reps
Strength: 1 PS into 3 OHS
95-95-115-135-155
WOD Rx’d w/ pull-ups
Reps: 156 (0/24 OHS)
Strength 95# all rounds followed by 3 rings rows with heels on a box each round.
WOD RX and rings rows with heels on a box. (Just a little bit harder than doing pull ups)
4 reps into the set of 18 OHS
Strength: 1 PS into 3 OHS
75-95-105-125-135
WOD Rx (pull-ups)
Reps: 211 reps (22/27 OHS)
Strength: 55/65/75/85/85
WOD 65# 90 °
27+ 9 pull-ups
E3MOM: following complex
1 PS+3 OHS
1@95
1@115
3@135
WOD
As Rx’d with Pull-ups & 95#
Reps=194 (5/27 OHS)
E3MOM: following complex
1 PS+3 OHS
Up to 135
__
WOD RX
(feet on box for Ring rows)
Reps 147 (21/21 OHS)
E3MOM:
-Complex (all at 95#)
-8 V-ups
-8 Hip Extensions
—
Wod. Rx’d
Ring rows – feet on a 20″ box
3/21 OHS
Strength up to 135 pounds
WOD kipping pull ups rx’d through 24 unbroken. 180 reps.
E3MOM:
-3 snatches at 95#
-3 OHS barbell only
—
Wod.
OHS – light weight
Ring rows – feet on a 20″ box
1/21 OHS
Complex
85-95-105-115-125
WOD Rx w/ring rows
8/27 OHS
OHS unbroken until 24, did 16/8
ABS
Strength
135-165-185-205-225
WOD as Rx’d W/ pull ups
Finished through 21 OHS
Strength
1 squat snatch – 2 OHS – 65-70-75×2
1 pwr snatch – 3 OHS – 75
Wod w/55# and ring rows
Finished 21 OHS at cap
Strength 35, 55
WOD w/ring rows, 45# bar
All squats to 90 °
18 ohs + 8 ring rows
Strength up to 105. Worked on squat snatch.
WOD w ring rows: 3/24 OHS