July 17, 2012
A1. ME Pull Ups x 2
A2. ME Double Unders in 2 min x 2; r/r – 3min
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Every 30s for 5 min
2 Snatch @75%
– rest 1 min then
EMOTM – 8
3 Burpees
2 Squat Cleans
3 Burpees
3 Comments
filed under: WOD
Archive for July, 2012
July 16, 2012
Press 5×1.1.1.1
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Elizabeth
21-15-9
Clean 135/95
Ring Dips
4 Comments
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Sammy……you keep up the efforts to be standing in the middle of the arena.
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I’m jealous Sam. We will be in the stands cheering you on one of these days !!
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Great WOD. Pushing 135 on the cleans combined with dips about did me in. I was slow but steady! Great work morning crew.
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Watching the games athletes do “Elizabeth” after 3 days of workouts then doing “Elizabeth” today puts it in perspective! So jealous you were there, Sam!! 8:01 today with 95# and red,then purple band.
July 13, 2012
A. Snatch 5×2 @ 75%, 80%, 85%, 90%, 90%
B. ME OHS 135/95 Compare to 1.4.12
C. Run/Row/Airdyne at active recovery pace, 65-75%
2 Comments
filed under: WOD
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Well I should have done those OHS with Karen last week!
I’ll have to make those up one day next week to compare to Jan. -
Karen, you blew the doors off the Storm Center this morning with your OHS display. Awesome job!
July 12, 2012
A1. Pause FS 5×3; r/r – 60s
A2. Wgt Pull Ups 5×3; r/r – 60s
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Tabata Mash Up
Burpees
KB Swings
3 Comments
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Really liked this WOD! FS 115/125/125/125/125. PU 25/25/35/45/45lbs. Tabata: 5 burpees/6KB.
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Ashley – always great to have you there for the AM class. And right there with you Don – this WOD was killer. In a good way.
July 10, 2012
Muscle Up/Kipping/HS Skills
– ME Muscle Up/Kipping Pull Ups/HS holds x 3
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Annie’s Toes
50-40-30-20-10
Double Unders
TTB
*scale to normal Annie if you cannot complete 20 TTB unbroken
5 Comments
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JP – just made a pact with myself to spend at least 15 minutes on my off days working on those. I’m right there with you. Heckuva job on your muscle ups today.
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I think I finally conquered double under’s, yay for new ropes! Handstands without falling forward on my face… another story. Thanks for the tips as always Matt!
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15:14 (35 TTB) – finally making progress on the double unders! Great job today, 5:15!
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its been a full day and i still feel like jello. gotta start working on that core stability a bit more, yuuuuuuupppp!
I had to take a rest halfway through blow drying my hair this morning because my arms were so sore I could not hold them up any longer. The WOD today was tough, especially after all of those dips yesterday. Good one!
@Karen – One thing I have learned: Anything with EMOTM before it is going to tough!! I liked the workout, though! Good job this morning!
This was the toughest weekday WOD in recent memory. You said it perfectly Karen – after the soreness from yesterday today was completely humbling. Great job everyone. And excellent programming/coaching Matt – the results on display from everyone at BOLT speak volumes.