Wednesday 11/5/14

Nov 5, 2014 | 21 comments

Strongman!

Warm Up and Mobility

Gymnastics/Skill

3 RNFT

Max Distance Broad Jump

Max Strict HSPU’s or Hand Stand Hold

Oly

Warm Up/Skill

(Snatch Pull+High Hang Power Snatch+Hang Power Snatch+Snatch)

(1+1+1+1) x 2

OTM 6 Complex

First 3 Minutes

Power Snatch + OHS

Last 3 Minutes

Snatch

“All the way”

AMRAP 12

Run 200m

Rest 30 Seconds

Strength Cycle

Reminder: If you missed your 1RM Front Squat try to make it up ASAP as to give you enough time to rest before we max out back squat and reset the strength cycle next Monday 🙂

Day 15 Squat Hold

21 Comments

Emily on November 5, 2014 at 2:42 pm

You didn’t disguise this running workout at all!
Reply
- admin on November 5, 2014 at 2:53 pm
  
  Haha Em, nope not at all. This one is straight in your face. YOU WILL BE RUNNING…A LOT!
  -S
  Reply
Olivia on November 5, 2014 at 3:56 pm

It was even starting to get light out during the 5am running!!!

“All the way”
8 Rounds

Then went home and of course the pup was ready to go at the door for our run… lets just say got plenty of running in this morning!
Reply
- Olivia on November 5, 2014 at 3:57 pm
  
  Oops…. and OLY #45!
  Reply
Alex on November 5, 2014 at 5:36 pm

Oly at 55lb
All the way – 9 rounds
And I’m still wicked sore from monday :/ lol
Thanks PJ! Great work 5am
Reply
Scott Y. on November 5, 2014 at 6:11 pm

OLY 75# only, focused on getting movement down instead of piling on the weight
“All the Way”
10 rounds
Reply
Rita on November 5, 2014 at 7:07 pm

Oly 45#

“All the Way”
9 rounds
Reply
Anna L on November 5, 2014 at 8:06 pm

This WOD felt so good today.
OLY 55#

“All the way”- via Treadmill
8 Sounds
Reply
Dave s on November 5, 2014 at 8:55 pm

Oly at 135#, snatches actually felt really good this morning. Still née do work on the pushing to the ceiling.

All the way- 10 rds
Reply
Meg M on November 6, 2014 at 12:09 am

All the way – basically 7 rounds, Emily called it 6 9/10ths 🙂

Thanks for running with me and the baby tonight Em!
Reply
- Emily on November 6, 2014 at 12:45 am
  
  Thanks for pushing me! I wouldn’t have been able to do that without you.
  Reply
Michael D on November 6, 2014 at 1:21 am

Front Squat
1 Rep Max: 275lbs

All the Way: 8 rounds + 100m
Reply
- admin on November 6, 2014 at 1:26 am
  
  So strong!!
  Reply
Wood on November 6, 2014 at 1:30 am

All the way – got 9 rounds on the rower doing 250m each time…OUCH!

Spent some time before class working on my push/split jerk increased from last time on my push jerk 20# and my split hit 20# increase which felt good but after watching the video i need to work on my landing (knees were coming in) YUCK!
Reply
- WOOD on November 6, 2014 at 1:32 am
  
  PS – so much fun having Michelle & Andy at the 430 today! Also huge props to Duane for hitting his Snatch tonight after a few attempts!
  Reply
Gus on November 6, 2014 at 1:44 am

Always fun!
I’ve being doing OLY always that’s available, I’m starting to understand it a little better. Thanks for the coaching Mike

AMRAP12
9 + 150meters
Reply
Phil on November 6, 2014 at 1:57 am

Worked on some Oly tonight. I need some serious work on my Snatch. Thanks for the help Sarah and Mike.

All the Way
10 rounds finished @ 11:37

Thanks for pushing me Joe….. Hearing you right behind me kept me going!! Really wanted that 11th round but needed a whole minute more. Way to push it 6pm
Reply
- admin on November 6, 2014 at 2:17 am
  
  You and Joe were flying!!
  Reply
Joe C on November 6, 2014 at 1:59 am

Gym tonight…

All the way: 8+75m

Good work 7pm…
Reply
admin on November 6, 2014 at 2:19 am

Fast, guts, those are just a couple words to describe what I saw today. You guys crushed it, nice job Rail Trailers!!
Reply
Kelly G on November 6, 2014 at 4:04 am

1RM front squat 155# which is a 10# PR. went for 165 but dumped it. Felt like I rushed it a bit.

All the way – 7 x 250m row. Actually wanted to run tonight but the ankle is not feeling too great these days.
Reply