156 East 100th St | Upper East Side, NYC
10 min EMOM
5 rounds for time:
21 Air Squat
15 Abmat Sit-Up
9 Strict Pull-Up
10 minute time cap.
Post snatch loads and time to Comments.
PS: 110×3, 115×4, 120×3
Conditioning: 3+42 Rx @ the cap
Ran out of pull ups
Still haven’t recovered from last time we did sit ups (not talking about my abs but close)
125×5 / 130×5
@JLee, I imagine you are talking about ass burn, something I know a thing or two about. I used the black mat today with the ab mat and I am happy to report, no burn!
Haha yup. Pro move.
Also discovered this while googling around: http://www.roguefitness.com/rogue-wise-crack-abmat ”wise crack”🤔
Haha, Rich and I discussed that this morning. We both think it’s a wise purchase.
I ordered two of them.
Rich is an American hero
Rich, my ass thanks you!
75,75,80,80,80,80,85,85,85,90 -Focused on not jumping cuz I’m basically a bunny. Also need to work on hook grip!
DNF – 3 reps left til the end. Finished ’em up afterwards w/JoJo
Banded strict pull-ups with negatives and switched group every now and then (sets of 3s)
PS: 45,55,60 – need to learn how to not overthink the snatch and get under that bar quicker
Conditioning: 5 rounds @ 9:40 sec. Used the band.
Power Snatch EMOM: 90# across
Conditioning: 4+40 rx
[finished last 5 reps after time cap]
PS: training wheels on
great seeing YA!!!! 6:00am crew back
Glad to see you’re back, strong and fast as always!
Rare 6am appearance
Power Snatch EMOM: 90-90-90-f-f-85-90-90-f-90 (obviously overzealous for 6am and should have started with 85#)
Conditioning: 3+37 Rx’d
I did double take when I saw you.
So did I…because I still couldn’t see at that time. lol… Glad you’re back and killing it!
***My conditioning should be 4+37! Whoops
Focused on chest-up, and control my movement patterns better, and get quicker under bar.
Looking better today than most power snatches.
Conditioning: 8:50Rx’d (right elbow started to NAG big time in last two rounds)
I was chasing BAston that NY YANKEE FAN
A) 5 Rounds every 3 minutes
8 Strict HSPU
45 Second Hollow Hold
B) 5 rounds for time:
21 Air Squat
15 Abmat Sit-Up
9 Bent over rows w/ 35# dbs
Power Snatch: 65/75/85
Conditioning: 4+14 – with band for pull-ups
PS worked up to 78#
8:37 with ring rows
100 x 2
105 x 6
110 x 2
4 + 40 rx
A lot of strict PU’s
Power Snatch 73
Power snatch, changed to hang : 42
5 rounds, strict ring rows 8:00
15 min Emom one power snatch
165×5 170×5 175×5
5 Intervals of this…
3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max calories in the remaining time
Rest 3 minutes between rounds.
1. 29 calories
2. 24 calories
3. 26 calories
4. 25 calories
5. 28 calories
132 total calories ewww. Legs are done ✅
Power Snatch EMOM
Tomorrow’s Oly: “Porcupine Complex”
Hang Clean + Jerk + Front Squat + Clean
165-175-185-195-205-215-225(failed to stand up the last clean)
– It’s prickly.
Also http://www.roguefitness.com/abmat-wrap is where it’s at.
77 working on patience to the hip
Metcon 7:50rx,and more importantly, NO BUTT BURN
Power Snatch 95
emom: 70–need to work on technique
wod: 10:01 5 rounds w/ring rows
WOD: 9:51 rx
PS: 145 —-> 175 (PR!!!!)
Split progression stretches 10:00
Lower back AAOS stretches 10:00
Lsit holds :45×5
Jefferson curls 40# 5×10
Frog stand holds 4×1:00 accumulated
Planche holds with 1′ box 5×1:00
Windshield wipers 3×1:00
95(2)-105(2)-115(2)-125(2)-135(2pr)-140(pr) one extra rep for a pr for fun
1min max cal-22
95 x 3
115 x 3
125 x 4
WOD: 9:16 Rx
*18 ring rows
PS: 95 lbs
9.58rx then did the rowing wod from last week. Posting that info on that date for comparison next time.
A) 5×10 Hang squat cleans 24kg dbs
Deads 24kg dbs
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