Monday
Front Squat
5-3-1+
Then for time
4 Rounds of the following
10 Overhead squats 95/65 or 50 % of your one rep max
30 KB Swings
post wod
1 minute amrap of 20/14 inch box jumps
and
30 back extensions
This Saturday January 29th we will be having a Grand Re-Opening Party. There will be a team workout that will start at 11 am. Please feel free to bring any and everyone along!
FS: 155#-175#-195#(2)
ReplyDeleteMetcon: 16:36 @ 95#/2 pood. OHS were ugly halfway through the second set, did lots of singles and doubles.
Can't make it tonight so I was motivated to get up early. 6am is insane, I don't know how you people do it consistently.
ReplyDeleteFront squat - 170#x5, 190#x3, 215#x1
WOD: 95# and 1.5 pood = 9:45.
OHS unbroken all the way, very happy with my development there. KBS were easy early but round 4 was pretty damn tough.
I want to start doing 2 pood in some WODs, but 120 swings at 6am before I go to work, that's just not happening. Have fun tonight guys.
ew, i don't care for anything happens before 9 am, but I'm probably stuck in morning workouts for a while because of work:
ReplyDeleteWOD: 8:31; 45# & 25# KBS
Front squat 153#x5, 173# x3, 193 x3
Whats up Drywall... no kipping in the wod? I'm unimpressed.
ReplyDeleteFS 150(5)-170(3)-190(3)
ReplyDeleteConcentrated on keeping my back flat and weight in the heels. Going to slowly build up the weight on this lift.
Metcon 9:40 95# and 1.5 Pood
KBS were a grip killer as usual. OHS were all easy and unbroken.
FS: 130-145-160(2)
ReplyDeletemetcon @ 75# and 1.5 pood: 10:56...OHS killed me.
post 1min AMRAP box jump: 52
fs 185x5 215x3 240x1
ReplyDeletemetcon 9:36 95lbs russian kbs 1.5 pood
1 minute amrap box jumps: 37
FS: 150x5, 170x3, 190x2
ReplyDeletemetcon: 10:54 @95lb/1.5pood.
This one was tough for me. super tight back from the KBs. might need to reevaluate my form.
1min AMRAP box jumps: 60
pretty solid tempo on these.
5 muscle ups
FS: 150x5, 170x3, 190x2
ReplyDeletemetcon: 9:33 @55lb/25kb
this is my second time doing OHS's at 55# and it felt pretty comfortable, especially when I would remember to get my grip wide enough. Next time I'm going for 60#.
my grip on the kbs was awful! the last two rounds i had to set it down every 5 swings. my hands were so sweaty.