Tuesday, February 7th

Strength

Power Clean
5×3

Conditioning

4 rounds for time of:
95/65-lb. power snatches, 20 reps
50 double-unders

Post time to comments.

Comments

  1. power clean @ #95
    3 + 15 @ #65

  2. Power clean @ 125# across
    (All touch and go)

    3 rounds rx @ time cap
    Dubs were a disaster today
    Switched grip at the end to avoid further rippage

  3. Power Clean:

    165/170/170/170/175 (all touch & go – I think 175# is a PR for 3)

    WOD:

    14:48 rx’d (dubs were turrible this morning)

  4. Lots of empty boxes up for grabs! If you had your stuff in a box without a name on it, you can find it in the office. Oly shoes every color of the rainbow! 🌈

    Getting old
    15 minute amrap:
    15 45lb strict press
    15 rings rows
    – 9+3

  5. First workout post stairs incident. I can’t wear shoes comfortably yet so I did this in socks (not matching).

    Touch n go power cleans at 95. Probably should have gone heavier since this was pretty easy, even in socks.

    WOD snatches at 63, 20 DUs a round (for whatever reason my ankles bang together when I do these in socks. Ouch) 3 rounds + 8

  6. Snatch: 75lb all touch and go
    WOD: 12:40 i think? Need to start taking pics of the board after the wod. 42lb

  7. 3 @ 145

    2 + 3 @ 65

  8. Did yesterdays workout. Was a good one. Travel day yesterday:

    Cals, all RX’d
    7 (older rower, didn’t start without hitting buttons)
    19
    11
    12
    11

    Then, 5 minutes of 10 power snatches cycled EMOM @ 95#

    Tweaked back. First part was tougher on back than I realized.

  9. PC: 3 @ 83#
    Wod: 3 rounds at cap
    Empty bar PS (these were painful!)
    20 Dubs

  10. Power Clean 5×3: 110# across (touch&go)

    Conditioning: 11:51 rx

  11. PC 113#
    3 rounds at cap @65# and 25 DUs per round

  12. GUYHANANYA says:

    Power Clean: 125lb
    Conditioning: 3 + 10

  13. PC #93 PR

    WOD 17:40 53# practice DU….need to get those

  14. Clean- #93

    Wod- 13:05 #53 25 DU per round

    shaking this cold made everything feel much heavier today. semi saved by the Sugar Babies.

    great tips on cleans/snatches- thanks eric!

  15. Power Clean 5 x 3 185#

    WOD 15:36 95# Power Snatch & 1 min DU practice

  16. Michele Adler says:

    Eroc is the man! Thanks for all of the tips and excellent coaching as always!
    PC 53# really working to correct my form before I go heavier
    Snatches unsure what weight, lift bar + DU practice. Time was 15:40 ish

  17. PlayGurlPattyG says:

    PC 98
    Snatch 58 1 min DU practice (need to practice all the time)

  18. 4 rounds:
    60 sec hollow
    30 pushups
    – 9:43

  19. Power Clean
    5×3 focused on hip drive
    65-85-105-115-115 reset each time for form/technique under 30 seconds

    Great cues from Eroc spending time on Snatch technique, boy I need it.

    Metcon
    19:58Rx (did not make time cap)
    Last RD started 2nd clock for extra time.
    Jump shrug is all I thought about during snatches…

  20. Wrong weight on power clean
    110-110

  21. 21-18-15-12-9-6-3
    Ass bike cals
    Toes to bar
    – 9:24

  22. Power Clean (touch&go) 5×3: 155 PR

    WOD: 3 + 16 ( 25 DU per round :))

  23. Power Clean:
    118 – 123 – 128 – 133 – 138

    WOD:
    15:52 RX
    Sets of dubs in at least 10 throughout. Huge deal for me!

  24. ShollSwole says:

    Almost healed up! Tendonitis and Lower back are feeling stronger every day.

    5 Rounds:
    Strict pullups, slow negative 6/6/6/6/6
    Pushups 15/15/15/15/15
    1:00 Lsit hold

    Leg press 5×10 205

    Yoga to the people on the UWS at 7:30

  25. 5 Rounds FT:
    20 50# db snatches
    20 burpees

    13:16

  26. 100 strict pull-ups: 11:13
    4 rounds:
    60 sec hollow (accumulated… obviously)
    30 pushups
    10:43

  27. 185/185/195/185/185
    14:32 rx’ed

  28. 115
    3 rounds @ 65

  29. Cleans – 215 straight across. Too heavy for touch and go so dropped the bar between them…

    WOD – 11:35rx

  30. Power cleans 85-95-105-110-113

    Wod
    15 minutes
    1 min of dub attempts
    Power snatch 65#

  31. El Capitan says:

    “Susie”
    18-15-12-9-6-3
    Dumbbell thrusters @50 lbs
    Burpee box jumps 24″
    12:28

  32. Power clean up to 170# failed 3rd rep at 175#. Too much time in transition grip gave out. PR for power clean tho

    WOD 3 rounds at the cap. Rx weight. Double under participation award.

  33. @Work WOD
    Bench 145(5)-165(5)-185(5pr)
    5x NFT – 8 Inverted Rows – 8 Dips – 10 BenchPress@115
    3 Rounds – 10 step ups w/2 50lb DB – 5 push ups – 10 air squats – 5 burpees – 3:06

    Touch & Go Power Cleans 3s – 155-165-175-185-195
    12:37rx (grip it and rip it singles – dubs in 50-50-11/19/20-12/38)

  34. Melissa TruHero says:

    Back after almost a week and feeling the burn 😩

    Power clean 5×3: 125# across (touch and go)

    Conditioning: power snatch @ 65# and 25 dubs each round
    3+15 at the cap

  35. El Capitan says:

    10:02 Rx’d
    Lol grip & rip

  36. power cleans
    83-88-93-98-103

    53#
    16:54
    (3+17 at 15 min cap)

  37. 11:46rx

  38. suffered a little hip pointer this weekend not feeling great buuuut.
    shoulder/thoracic mobs. for ppl asking whats what, youtubes avail on all
    3sets 15-20 deep breaths each:
    PRI bar hang (feet supported)
    Quadruped breathing/flexing upper back
    Elbows on bench w PVC pressing chest into ground
    +
    3sets
    squatting thoracic rotation reaches – 8 reaches/reps per side
    single arm thoracic hip bridges – 6 reps/side
    prone thoracic rotations – 10reps
    +
    GH PVC PAILS/RAILS sequence
    +
    3sets
    standing weighted pvc pass thrus – 6reps
    hanging scap circles – 5reps fwd/backward
    reverse plank hold (shoulder ext): 20 sec
    +
    Ankle PAILS/RAILS Seq

    3tng muscle cleans
    195,205,215,225,235

    20 muscle cleans from the hang
    10 assbike cals
    14:22

  39. David Perlow says:

    Power Clean: 95

    2+20 @ 75# Power Snatch