CHALK TALK
DID YOU KNOW…
An angel loses it’s wings every time you drop an empty (or unloaded barbell). Please, oh please, never drop an empty barbell whether in warm-ups… or in the WOD. The impact damages the bearings in the barbell, inhibiting the spin and making it wear out much sooner.
By the way, you should never drop a barbell even if loaded with anything less than a 25-pound on each side. So if you have a single 5-pound, 10-pound or even a 15-pound weight on each side of your barbell, you should place the barbell down. Reason? The impact in this case damages the rubber plate’s metal bushing and/or bends the rubber, making it crack or warp. But more importantly, these barbells are extremely bouncy and can bounce into you or your neighbor making it a safety issue. Daybreak (and that little angel who keeps his/her wings) thanks you!
WOD
Back Squat
3×6, across
“Bonfire”
EMOM 12
Minute 1 – 10/8 Calorie Bike
Minute 2 – 15 Box Jumps (24/20)
Minute 3 – 20 Wall Balls (20/14)(10′)
Post Weight and Reps to Comments.
BARBELL CLUB
Power snatch + snatch balance + snatch
4 sets
Snatch Pulls
5×5
Snatch Push Press
5-4-3-3
125# / 15 WB to 9′
95# / 15 wb to 10′
155 on the squats – great working with Pete and Michael. Thought it was only 3 rounds on the WOD for some reason, so I stopped after WBs and had to play catch up on the final bike. Did Rx first two rounds followed by 10 box jumps and 15 WBs on the last two rounds.
Good job this morning!
130#
10 10#wb aiming for the 10′
165#.
Wbs 17/15/13/15
215# / RX
90# / 6# WB to 10′
175#/rx
225# back squat with Chris and Rap
Step ups. Unbroken on WB
BB club after – exhausted but worked on good technique!
Power snatch/balance/snatch – 65/75/95
Snatch pulls 115/135
Snatch press 115#
Best effort today. Knees just not cooperating.
3 x 1 @ 225# (Couldn’t manage sets of 6)
Step-Ups on the WOD. Everything else Rx
225# / rx
Thankful for only 4 rounds. =)
135#
8/10/10 jumps and 14#wb to the 9′
Barbell cashout
135#, Rx
105#
Step ups, 15 wbs (14# to 9′)
195# (2 sets then knee wanted I more)
Step-ups everything else Rx
175# 12# WB 10′ 10-12/8 cal/10 StepUps
125#, 5 calories / 12 stepups / 12 wall balls 10# to 9′
It felt so damn good to squat today. Eight months without a barbell makes me sad. Never again!
yes!!
225# w/ Billy
Less than 30sec on the bike; jumps were the hardest for pacing; wall balls
Rx
Wall balls unbroken
200#/rx
125#; rd 1 rx; rd 2 18 WB, step ups, rd 3-4 15 WB & step ups.
200#/rx