This Saturday, January 23, the 9:00am class and open gym will be canceled and from 10:00am to 12:00pm we will be hosting a nutrition workshop.
AMRAP 8:
5 Hang Power Cleans 155/105#MRX 115/85#
5 Strict Handstand Push-ups Rx+Deficit MRX 2/4” Riser
This Saturday, January 23, the 9:00am class and open gym will be canceled and from 10:00am to 12:00pm we will be hosting a nutrition workshop.
AMRAP 8:
5 Hang Power Cleans 155/105#MRX 115/85#
5 Strict Handstand Push-ups Rx+Deficit MRX 2/4” Riser
Wod RX: 6+5 PCs
Finisher all at 60# DB without switching arms
4th round 75’
Strength: 155-165-175-185-195
WOD:
155#
5 pike push ups on box
7 rounds
50’ walking lunge
40-45-50-50
Last set was 50’ down and 50’ back
Wod w/125# and 4” riser
9+9
Strength 35, 50, 50 the 50 for 100’
Strength: 125,125,145,165,185(ugly)
Strength hang power clean 85/95/105/115/125
WOD MRX 9 rounds all unbroken
50’ OH walking lunge
Left arm 20#
Right 25#
Left 30#
Right 35# max distance 50’
E3MOM: 5 sets of 3 HPC’s
155/175/185/205/2@225
Wod: AMRAP for 8 mins
5 PC’s @155
3 strict HSPU’s
6+5 HPC’s
E4MOM:
DB OH walking lunge 50’ UB with a turn @25’
Left arm: 40#
Right arm: 50#
Left arm: 60# (45’)
Right arm: 60#
HPC’s in the Wod
Hang Power Cleans
E2MOM
All sets of 3
135/185/205/225/205#
WOD
As Rx’d
Everything unbroken
Rounds=9+1 HSPU
Total Reps=96
4 Sets of
50′ One Arm DB OH Lunge Steps (25′ sections)
E3MOM
40# with left arm
50# with right arm
60# with left arm
80# with right arm (max distance 56′)
Hang Power Cleans
E2MOM
All sets of 3
185/205/225/245/185#
Wod w/ 1 ab mat
5 rounds
Lunge thing
all at 35#
Hang Power Cleans
E2MOM
All sets of 3
105-115-125-135-140
WOD
As Rx’d
Rounds=9+1 HSPU
Total Reps=96
4 Sets of
50′ One Arm DB OH Lunge Steps (25′ sections)
E3MOM
25# on all sets
E3MOM: 5 sets of 3 HPC’s
155,175,195,215,235
Wod RX
9+2 HPC
Finisher
40,50,60,80
80# max distance 100 feet
Great job Nick!
E3MOM: 5 sets of 3 HPC’s
105-135-145-155-175
Wod Rx
6 + 6 (1 strict HSPU)
Finisher
30/35/40/50# for 50 feet
HPC triples
up to 155#
—
Wod. Rx+ (15# plate, 1.5″ deficit)
6 rnds + 1 HPC
—
20-20-35-35
E3MOM: 5 sets of 3 HPC’s
155,175,195,215,235
Wod RX
6 + 8 (3 hspu)
Finisher
40,50,60,70
70# max distance ~90 feet
Hang power cleans
3 ea @ 65-75-85-95-100
WOD w/75#, 4” rise hspu
7 rds + 5 HPC
4×50’ one arm oh db walking lunges
All w/20#
Hang power clean
3@225 3@245 3@265 3@290
3@305 last rep was little low but a 3 rep PR
Wod RX’d
9 Rounds + 2 SHSPU
Every 3 min for 4 sets
50’ OH walking lunge
80 for each set
Last set did 67’ shoulder failed
PR!!!
Strength: Hang Squat Clean
3@115-135-155 (stopped, elbows)
3 Hang snatch @ 115#
WOD w/ 115# hang snatch & strict HSPU
5 rounds + 4 snatches (called it)
Finisher: back rack walking lunges
50’ @ 45-95-95
75’ @ 115#
Strength HPC
165/185/205/225/235
Wod RX
8 + 5 PC
50’ DB Overhead Lunges
40# left and right arm
50# left and right arm
85-95-105-115-125
Knee push ups
5rds w/85#
3rds w/105#
50’ BW lunges x 2
50’ lunge w/15# DB
100’ BW lunges
Strength HPC
165/185/205/1@225/1@225
Wod as RX’d
6 + 1 HPC
50’ DB Overhead Lunges
Completed w/ 40# and 50# DBs
HPC
3@155-175-195-205-215
WOD w/ 155 & 2 wall climbs
– 8 rounds
WOD 105 lbs
6 rounds
OH lunges Used 25 and 35 lbs db
Hang Power Cleans
115-125-135-145-155
MOD WOD 1 round strict HSPUs, 2-4: 1 strict 4 kipping
5 + 5 HPC
Finisher
1 round with 25# DB overhead lunge then farmer carry with 2 25# DBs the next 2 rounds
Abs