156 East 100th St | Upper East Side, NYC
4 rounds for time of:
95/65-lb. power snatches, 20 reps
Post time to comments.
power clean @ #95
3 + 15 @ #65
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
165/170/170/170/175 (all touch & go – I think 175# is a PR for 3)
14:48 rx’d (dubs were turrible this morning)
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! 🌈
15 minute amrap:
15 45lb strict press
15 rings rows
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
Snatch: 75lb all touch and go
WOD: 12:40 i think? Need to start taking pics of the board after the wod. 42lb
3 @ 145
2 + 3 @ 65
Did yesterdays workout. Was a good one. Travel day yesterday:
Cals, all RX’d
7 (older rower, didn’t start without hitting buttons)
Then, 5 minutes of 10 power snatches cycled EMOM @ 95#
Tweaked back. First part was tougher on back than I realized.
PC: 3 @ 83#
Wod: 3 rounds at cap
Empty bar PS (these were painful!)
Power Clean 5×3: 110# across (touch&go)
Conditioning: 11:51 rx
3 rounds at cap @65# and 25 DUs per round
Power Clean: 125lb
Conditioning: 3 + 10
PC #93 PR
WOD 17:40 53# practice DU….need to get those
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!
Hit them pockets Amanda’
Power Clean 5 x 3 185#
WOD 15:36 95# Power Snatch & 1 min DU practice
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
Meant light bar, not lift bar!
Snatch 58 1 min DU practice (need to practice all the time)
60 sec hollow
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.
19:58Rx (did not make time cap)
Last RD started 2nd clock for extra time.
Jump shrug is all I thought about during snatches…
Wrong weight on power clean
Ass bike cals
Toes to bar
Power Clean (touch&go) 5×3: 155 PR
WOD: 3 + 16 ( 25 DU per round :))
118 – 123 – 128 – 133 – 138
Sets of dubs in at least 10 throughout. Huge deal for me!
Almost healed up! Tendonitis and Lower back are feeling stronger every day.
Strict pullups, slow negative 6/6/6/6/6
1:00 Lsit hold
Leg press 5×10 205
Yoga to the people on the UWS at 7:30
5 Rounds FT:
20 50# db snatches
100 strict pull-ups: 11:13
60 sec hollow (accumulated… obviously)
I’m still wrecked from doing 100 kipping pull-ups on Sunday.
3 rounds @ 65
Cleans – 215 straight across. Too heavy for touch and go so dropped the bar between them…
WOD – 11:35rx
Power cleans 85-95-105-110-113
1 min of dub attempts
Power snatch 65#
Dumbbell thrusters @50 lbs
Burpee box jumps 24″
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.
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)
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
Lol grip & rip
(3+17 at 15 min cap)
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
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
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
20 muscle cleans from the hang
10 assbike cals
Power Clean: 95
2+20 @ 75# Power Snatch
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