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
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!
July 9, 2012
In 20 min set a 1RM Back Squat
*this is the last week of our back squat cycle. Post Back Squat 1RM and previous 1RM at the beginning of the cycle
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AMRAP – 8
15 Wall Ball
15 HR Push Ups
4 Comments
filed under: WOD
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@Karen- that’s awesome!!! You are so strong! My max in May was 175. It stayed at 185 today. 4 rounds + 8 pushups.
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July 6, 2012
SLO+Hang Snatch 5×2(2+1)
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Row 1000m
30 OHS 115/65
200 Double Unders
1 Comments
filed under: WOD
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55-60-65-65-70 Thanks for your coaching and always being so patient, Matt!! 20:38 – most of that being the 200 double unders!!
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!