REMINDER
#3goalstobetter CLINIC: Our 6th members-only clinic in our annual series is NUTRITION taking place this Sunday, June 19th from 9:00-10:00a during Open Gym. We will still hold Open Gym during its normal time of 9:00-11:00a.
At this clinic, our goal is to make changes to your current nutrition regime that will help bring you closer to your fitness goals. We ask that all attendees (no sign up, just show up) bring a 3 day nutrition log to the seminar. The nutrition log should include WHAT you ate, WHEN you ate it and approximately HOW MUCH you ate, the 3 days prior to the seminar. We will then make attainable goals/changes based on quality, quantity and nutrient timing.
WOD
AMRAP 15:
10 Bar Muscle Ups
15 Thrusters (135/95)
25 Box Jump Overs (24)
50 Toes to Bar
75 Calorie Row
100 Double Unders
Post Reps to Comments.
BARBELL CLUB
high hang power snatch + power snatch
6 sets, ascending weights
hang power clean + power clean
6 sets, ascending weights
161, kipping c2b blue band, dips, 65# thrusters, step overs, TTB/KU
148. CTB/ring dips/95#
Jump rope pyramid SSD 1-2…10…8
265 Mod WOD!! Left arm really weak/sore.
4:19 75 cal row
254 Rx
BMU – 3/2/1/1/1/1/1
Thrusters – 6/5/4
BJO – Stepped over for 20, jumped over for 5
T2B – Sets of 5
Row – Averaged about 1200 cal/hr. Butt kept cramping
DU – 30/20/20/9
132. Only got 6 BMU in the WOD (on 15 attempts). That slowed me down. Went back after and hit another 5, just cause. Most BMU in a day. #win.
165, C2B PUs, bl band, dips, 60# ( 1st time), step overs, KU
199 strict c2b&dips, 65#, 20″
1 rd (275) rx – such a good wod spanning so many modalities.
BMU: 10
TH: 9/6
TTB: 10/5s
Row: 900-1000
Dubs:Good until last 20. Few flubs there were costly.
165 MOD WOD ?
144 – I feel like my last thruster was a jerk, remaining was Rx
153 -115# thruster. c2b-banded ring dips
137 – 6 BMU 3/1/1/1 then about 15 fails, 135# thrusters
my BMUs need some work, same story every time they come up in a WOD
137 – BMU attempts (1 BMU and then 5 Ring Dips)
162 – happy to get all bmu – had 4 fails. ttb’s were slow. oops, no rx for me, just realized I only did 12 thrusters went 9/3. That means score on board is wrong, wrote 165.
170 – KC2B/Strict Ring Dips, unbroken Thrusters
so strong – those thrusters!
146
CTB/Ring dips
75# thrusters 3×5
20″ box step overs- wasn’t paying attention to the 24″ part
TTB – 10 then 5s need to connect these better without an extra swing.
Row – 1000-1200 W range
Went to bed too late last night and paid for it in this wod 137 (37 cal on rower)
C2b attempts and dips, #75 thruster, knees up
116 CTB and dips / 75# and bike for cals
145 – 5 BMU – #90 Thrusters – in some pain today
196
Blue band pu’s + dips
70# thrusters
24″ step overs
25 TTB
75 cal row
21 DU’s
That was a doozy!
144. Blue band ctb/red band ring dips, 65#, 24″ step overs, 27 alternating knee up/ttb then rest leg raises bc was afraid of tearing.
146 (Blue band C2B & dips, 65#)
3mi pre WOD (8:16, 8:31, 8:30) 8:25 pace
3×5 blue band strict pull ups
133 – 10 CTB green and red band, 10 box dips, 55#, box step overs, leg lifts
1 round and….. A miss. 275 Rx
280 Rx
Mu’s – 10 straight
Thrusters – 5 sets of 3
Box overs – mix of steps/jumps
TTB – 5’s
Row – 900-1000
Dubs – 70-20-10
MUs – 5 singles
210 Rx
BMU – singles
Thrusters – 5/4/4/2
TTB – some sets of 5. Lots of quick singles
Row – 3 minutes and change
DUBS – 1 big set of 35
140@15:00 – went on to finish at about 28 minutes or so – 10 KPU/10 GHD Dips, 75# Thursters 3×5, 20 StpOvers 5 Jumps, T2B yahoo! Didn’t count but of the 50 reps got at least 20 which having only gotten 1 or 2 in the past 2 years…KneeUps for the rest, Row 6:36 75 cal, DU yahoo! 50!!!! With singles in between and not all at once. Very happy to do this WOD as I see gains in all of these movements!
140- 10 MUA, 70# for thrusters
Finished wod @ 22:40
142 – CTB attempts/red band dips/ 75# thrusters/step overs?TTB took a long time
148 pu/dip 105#
106 Rx (step overs). 9/6 on thrusters, 10 then 5s on TTB
Made it through the row right at the cap.175rx.