NEWS
MEMORIAL DAY WEEKEND:
Sunday 5/27 – NO Rise-N-Grind
Monday 5/28 – TWO classes, 7a and 9a
WOD
“Amor”
21 Dumbbell Thrusters (50/35)
400 Meter Run
18 Dumbbell Thrusters
400 Meter Run
15 Dumbbell Thrusters
400 Meter Run
WOD Guidance & Goal: Choose a dumbbell weight that you can do 7 reps in a row before putting them down. Try to break up sets into no more than 3 sets. Push the final run! Aim to complete this workout around 10 minutes.
Post Time to Comments.
ENDURANCE
5 sets
:30 moderate
:60 easy
:10 all out
2 minute rest between sets
BARBELL CLUB
high hang power snatch
5×3 at 70%
low hang snatch
5×2 at 75%
power snatch
5×1 at 80%
9:22 Rx
(Unbroken on round of 21 & 18. Went 9/6 on round of 15. The second 400m run was a strong shuffle for the first 200m. All runs opened up after the 200m turn around at the street.)
10:03, 25#
Should go heavier next time
10:40 25#
21, 9/9, 8/7
10:01 35# thrusters
Didn’t put them down but rested them on shoulders during the latter part of rounds18-15
Prioritized run over thruster weight and felt good.
11:49, 15# ( lower back) unbroken 21, 15
11:37, 25# (left arm)
10:53 (21, 10/8, 8/7) #25 should have held on for more thrusters to see about straight sets. Slow getting started on the run
~12:52 w/ 40s
Finished in with my new friend TommyGun
El Guapo
Pow pow!
9:55
35#
Yeah posting!
18:02 Rx [probably some questionable thrusters in the mix]
11:19 Rx Thrusters=yuck
Muscle Farm Downtown Miami
1 Rep max BS – 165#, fail 185#
5 min amrap
5 cleans 95#
50 DU
2 min max cals row
5 min amrap
5 cleans
50 DU
6+32 & 21 cals
14:24? 30#
11:13. 35#.
10:08Rx
broke the 15s 9-6
need to be able to push runs more.
11:03rx
8:38 rx
9:11. 35#
21:/ 18/ 12 and 3.
Chasing Jim B – crazy!
8:42
30-25-20 kbs 44#
Bike 15 cal
Hb cory!
10:58 25#
Untimed:
Ski erg / #20 db hang c&j (single arm at a time)
11:25 20#
12:02, 125# back sq
10:09 35# L arm
12:18, 25#
12:28, 45#
10:12 20#
Should have gone heavier.
10:52 25–#hc/pp, 20 cal bike
11:20 25# DB Push Press/21-15-9 – lower back was still tight from saturday – cramping
10:18- 20#.. was going lighter to try to push the run, but that didn’t really work
Barbell- 60/65/70
11:00 rx so heavy
12:57 – #15.
10:42. 30#
BBC: 75/80/85
10:36 rx
HBD Cor!
13:35 25#