Wed, Oct 11 and Thurs, Oct 12

Correction: The Town Hall this Saturday is at 1:30!

Wednesday Oly

 Snatch High Pull + Muscle Snatch + Tall Snatch
3 x (1+1+1) – light technique work

Power Snatch
3-3-3-3-3

Thursday Hero WOD

“DG”

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 Thrusters
12 Weighted walking lunge steps

Use two 35/25-lb. weights.

Post rounds completed to comments.

Cool down with a moderate pace 2k row.

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Comments

  1. OG:

    DL 3×5: 225-235-245

    4 sets of 25 GHD’s / 3 ring pull ups with 2 second hold at the top

    10 WB’s unbroken on the minute for 5 minutes (I planned on doing 10 minutes but wasted too much time earlier)

  2. oly
    snatch stuff 32-42-37
    ps 52-57-57-62-62
    handstand practice w/denise

  3. Power Snatch TnG Triples
    134-140-145-150-150

    Back Squat 5’s
    225-235-245-225-225

    • 10am OG

      “DG”
      7+15 rx, like Dan said, t2b saved me

      2k row: 8:23, started too soon, didn’t find my stroke until halfway

    • PM Oly
      5 x 6 Strict C2B Pull-Ups
      10 minutes of HS walk practice
      Derek’s Shoulder Protocol Day 3
      Then rope climb beep test with Alejo:
      Every 2:00 x 6
      Every 1:30 x 6
      Every 1:00 until failure, one rope climb
      I got 11 reps, Alejo the monkey got 16.

    • Ashley Moduno says:

      It was a peg board beep test, silly! But yeah, he’s a monkey :)

  4. “DG”
    7+3 Rx

    DB things unbroken but Matt pulled away in the 7th round of T2B.

    5 Rounds
    7 Strict dips w/ 20# chain

  5. Oly
    Snatch Complex: High pull + Muscle + Tall
    55-55-55

    Power Snatch TnG Triples
    75-80-80-85-85*

    *a bit of funny business on the final rep, but otherwise the final three sets felt really strong – getting under the bar better and with more solid footwork

  6. Got my first ring muscle ups today after Matt gave me some pointers. Bar muscle ups still a work in progress.

    Also GHDs 3×15 with strict pull-ups in between 4×7

  7. OG:
    Yesterday’s
    BS: 135-145-150-150-150
    6:22
    15 PC @75#
    7 Pull ups
    12 PC
    5 Pull ups
    9 PC
    3 Pull ups

  8. Yesterday:
    Squats: 225-235-240-245-250 (for 5)
    Wod: 56 rx (2 into the round of 9)

  9. Ashley Moduno says:

    12 min AMRAP with Ritchie aka BERT
    20 cal row
    20 DU
    10 burpees
    4 rounds

    6 RFT: 24 squats, 24 sit ups, 24 lunges, 1 mile assbike
    39:15
    Baby giraffe legs after that one…

  10. back squats
    113(5) 118(5) 123(5) 128(5) 133(5)

    press
    63(1) 68(1) 73(1) 75(F)

    push press
    73(3) 78(3) 83(3)

    took a work call and was called it a day when i hung up

  11. thurs metcon 4+3rx
    2k 9:06 @22rpm

  12. 4 + 14 with only 4 T2B per round
    8:54

  13. DG: 5 rounds 20# db 4 toes to bar 8 thrusters 12 lunges

    Row 2k 9:50.9

  14. Thursday’s

    4+12 Rx
    2k row – 11:07 🐌 pace

  15. OG:
    Snatch technique complex. 115#
    Tng power snatch. Got 155# , but failed 165 again 😡

    “DG”
    6 rounds , subbed GHDS for t2b cuz my hands are cut up
    Row: 8:21

  16. AMRAP 10 minutes of:

    8 Toes to bar
    8 Thrusters
    12 Weighted walking lunge steps

    Total Rounds: 4+16

    Use two 35/25-lb. weights Lina: @20

  17. 5 Rounds
    30 sit-ups
    15 push-press w/ 50# DBs
    12:26

  18. metcon: 4+4 at 25#. tried 8 t2b per round – hit some but not all

    row: 9:12

  19. “DG”
    6+8 rx

    2k recovery row – 9:56

  20. 4+23 @10lb & toes to the pole

    2k – 10:52

  21. Mike Wask says:

    “DG”
    3+3 @ 35#, Rx the first 2 rounds then switched to knees to chest

    2K row: 8:23

  22. 4+14 Rx

  23. Thursday:
    5+13 rx
    2k: a relaxed 8:27

  24. 4+18 with K2E

    2k: 9:42

  25. Wed @ LIU:
    Tuesday’s squats, High bar back squat 5×5
    225-235-245-255-265
    Other:
    5 rounds
    10 alt db snatch (60lb db)
    10 weighted dips (60lb db)
    20 alt handstand shoulder taps
    13:13

  26. Thurs:
    Tuesday’s, 15-12-9
    Power cleans (155lb)
    chest to bar pull-ups
    6:17 Rx
    “DG”
    6+18 Rx
    2K Row cool down
    8:30

  27. David Perlow says:

    4+2 rx

    2k: 8:18

  28. WED AM:
    5K @ 8:34min/mi

    THU PM:
    5K @ 8:25min/mi