NEWS
THANKSGIVING WEEK SCHEDULE
Mon 11/20: Regular Schedule
Tue 11/21: Regular Schedule
Wed 11/22: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p and 5:30p. NO TEENS or 6:30pm classes
Thur 11/23: ONE CLASS 8am. Followed by the Beer Mile
Fri 11/24: OPEN GYM 8-11a
Sat 11/25: Regular Schedule
Sun 11/26: Regular Schedule
WOD
“Earned It”
500 Meter Row
10 Snatches (155/105)
10 Overhead Squats
500 Meter Row
20 Snatches (115/75)
20 Overhead Squats
500 Meter Row
30 Snatches (75/55)
30 Overhead Squats
Post Time to Comments.
ENDURANCE
21-15-9
Bike for Calorie
Row for Calorie
BARBELL CLUB
Front Squat
Heavy Single
Clean + Jerk 6×3 75-80%
19:35. 400 run for row. Power clean for snatch, 45# across. Squats 35# across, 1/2 Oh, 1/2 mummy.
22:47 – 35/25/15
20:13 55/45/45
23:35 70/60/50#
19:28 (125/95/65)
23:32?? I think
Cleans and FS (shoulder) #95/75/55
20:01, 35/25/20
27 even
135/115/95
29:33
Made it thru the 155# snatches but started failing OHS at number 6. Tried a few times and eventually dropped to 135 to finish the set. I wish I had started at 135# from the first set. Great WOD. 115 & 75 to round out the sets of 20 and 30.
24:16 65, 55, 45
23:43 125/95/65
24:22 75/ 65/ 55
24:27 95/85/75
24:10 55-45-35
28:26 or 26:28? Great workout. 95/85/65.
19:27Rx
19:15 ish, 125/95/65
Went back and rowed a bit after might last set, not sure why, so guessing on my time. Great wod
I would NEVER make that mistake. NEVER.
21:50 65/55/45
19:25 95/75/65, overhead squats felt more stable
21:50 — 45 /40 /35
25:05 – cleans/ FS, 155/125/75#
correction – 155#/115#/75#
20:48 (125,95,65) w/ HPCs
27:11 95#/75#/55#
17:48 Rx
My form was awful @155 I am pretty sure i “snatched/pressed” 8 out of 10.
17:48 Rx
My form was awful @155 I am pretty sure i “snatched/pressed” 8 out of 10.
17:00, 75/65/55, muscle snatch, squat to bench, bike 20 cal
20:13, 70/60/50 #
23:54 50/45/35
Sorry I false started the 12:30!
22:07. 85/75/55.
I’d love to face this WOD again on a non-humid day! Also should have gone heavier on the first set of snatches.
Power Monkey Week 4 Day 1
Endurance Wod – good for mentally pushing through lactic acid build/good sprint
Barbell: FS 185# – missed on 200# but felt like if I were fresh, I could do it – another long day on my feet at work
20:23 55/45/35 (left hip/lower back was killing me on the last set of OHS)
20:16 – 30/25/20 all hang snatches- Going light for my very sore back.
25:20- 65/60/55
Barbell- 155# FS (10# pr)