Wednesday 6/7/17
Warm Up & Mobility
Strength
Back Squat
5 x 2
or
OLY
Makeup day
1 RM – (choose one)
Jerk, Snatch, OHS, C&J
‘Archeology’
For Time:
500m row
400m run
100 Air Squats
25 pull-ups
100 alternating lunges
25 HSPUs (45/25 deficit)
Oly
Snatch: 175# (10# PR)
Thanks Chris and Gaff.
WOD: 11:40 (1 ab)
Max effort 6 am. Awesome. Thanks Chris!
Oly – worked up to 145 Snatch
WOD: 13:21 (HSPUs)
Great work Chris, way to get after it 6am.
Enjoy the day.
Mobility
WOD: 14 min (capped)
1,145 reps…right Chris? haha
only had 5 more HSPU left, felt great today!
HSPU on box
20 pull-ups
STR – 5×3 135# to 255# (thanks Gaff for the knee comment on the last couple)
WOD – 13:25 box HSPU
Thanks Chris, great work 6am!
STR: 5×3 Back Squat work. Kept the weight on to the lighter side. Worked with Mike V.
WOD: Capped at 14:00. Got through 13 HSPU before the shoulders said “We’re DONE!”
Great work 9;30!
Thanks Phil!
STR: 5 x 2 (135# – 195#)
WOD: 13:58 (box HSPU)
Thanks for a fun class, Chris!
Wednesday 6/7/17
OLY: C&J
WOD: “Archaeology”
500m row
400m run
100 Air Squats
25 pull-ups (1/2 kipping, 1/2 RR)
50 alternating lunges
Finished at 3 HSPUs (10lb deficit)
Total 1078 reps
Addendum: Great job 430pmers! Thanks Kelly G, fun class!!!
Back Squat
5 x 2
Worked up to 195#
WOD
14:00 (317M on 2nd Row)
500M Row
100 Air Squats
15 strict pull-ups
100 alternating lunges
25 HRPUs
500M Row
Great job 4:30! Thanks Kelly!
Oly
WOD – 13:48
400M row
300M run
100 squats
25 ring rows
75 lunges
25 push-ups off the box
Finished just in the nick of time… I think I made the right modifications for me.
Thanks Kelly G! Fun 4:30 class!!
1RM C&J
130# continues to be a struggle.
WOD: capped at 14:00 with 18 HSPUs left
(1132)
1 ab mat
Strength: 5×2 BS up to 225×2
WOD: 13:48, 60 lunges and no deficit on the hspu’s
Post wod- 5 minutes of ABSolute torture !
Thanks for a fun class Kelly! Way to work 4:30 crew
STR: 5×2 didn’t realize till ad weights but I PR 10pounds !
Wod: 14 + 20 used 1ab butterfly pull-up!
500M Row
100 Air Squats
15 strict pull-ups
100 alternating lunges
25 HRPUs
Nice work 7pmers
Thanks mac
MOB today was really necessary, my hammies are feeling those deads!
WOD: capped but got 1142, finished 17 of the HSPU on a box & did jumping pull ups
Thanks for the great class Kelly & nice job 4:30!