NEWS
SUNDAY: This Sunday 6/17 is the last RNG until September
WOD
“Sangria Wine”
50 Chest to Bar Pull Ups
100 Overhead Squats (75/55)
200 Double Under
WOD Guidance & Goal: For the c2b, you should be able to get 3-5 in row. For the ohs, you should be able to get 10-15 in a row. For the double unders, you should be able to get 20 in row. Aim to complete around 15 minutes
Post Time to Comments.
ENDURANCE
3 x (5 min moderate, 5 min easy) 2 min rest between sets
BARBELL CLUB
3 cleans + Jerk
Build to heavy complex
front squat
5×3
19:53 45#, 50 dubs
100dus at 20 min cap
5c2b, 45 kpu
#45
23:50 20 c2b and 30 butterfly pullups, 55#
264. 65#
20m cap
BBC. 155# complex
Built to 175# FS. Was the 5×3 supposed to be across or ascending? ?
16:37, r&p,p band PUs (45), 35# OHS to bench (knee), 50 DUAs
16:06, KPU (and 3 CTB!!)
45#, 50 attempts
148 dubs @ 20 minute cap kipping pull-ups/75# OHS
18:55 Rx
18:23 C2B/KPU 45#
Mod-city. 25 c2b, bar step back lunge, 300 su
El Guapo
18:32 Rx
14:52 kpu, 45#, su
13:50 rx
18:00 / 40 KPU / 100 OHS 65# / 100 DU
120 DUs at the cap. 45# OHS (probably could have gone a little heavier — shoulder mobility was better than usual today — narrower grip helped my wrists) and deficit ring rows
14:08rx
16:22 65# OHS
C2B – sets of 3
17:59 45# OH lunges
15:05 rx
14:24 Rx
17:43 – ctb/oh lunges/dubs
18:38. BBPUs / 40# OHS / started with DuA and then finished with 275 SUs.
25:00 BluBand PU – worked on linking 5 at a time/55# OHS/83 DU – finished 50 DU at 21:09 but was inspired by Maria to work to the cap!! Thanks Maria and fantastic job on your butterfly PU and DU!!
Barbell: worked up to 115# 3xClean 1 Jerk drop and go – got 2 125# cleans but legs were cooked from doing 5:30 class for number 3/worked up to 155# Front Squat x3
16:29 rx
21:58 RX – last couple of c2b were a little iffy
21:49 blue band kpu/ #45 ohs/ 100 du
20:09 rx – my abbs hurt so bad today I couldn’t kip CTBs
@ cap – 25 banded c2b & 25 KPUs, #75 OHS, 84 DUs (took about 200 jumps to get those elusive 84 dubs)
19:24