14 thoughts on “Wednesday June 20”

  1. A1) 290×8
    A2) w/45 lb plate
    B) 3 Rounds for Time (15 OH KB 70 lbs, 10 lunges each leg, 20 GHSU, 15 OH KB 70 lbs, 10 lunges each leg, 50 DU)
    (2 hands, only have big KB)
    13:51

  2. Oly 1a. 10×2 high hang snatch – 75, 75, 95, 95, 115, 115, 135, 135, 135 (2 singles), 135 (lost 2nd one behind at bottom)
    1b. 10×2 3-stop snatch pull – 95, 95, 115, 115, 135, 135, 155, 155, 155, 155
    Strength/Skill
    1a. ME UB extra ROM (two rubber 45’s and ab mat) HSPU (all kipping) – 8, 6, 6
    1b. 3×5 strict weighted suppinated pullups – 10#, 15, 15
    1c. 3×10 reverse hypers – Bodyweight, 50#, 50

  3. Got some work done on my hip so I’ll do today’s WOD on Friday. Instead:
    Bench 84×15
    Tabata ring rows immediately followed by 21-15-9 burpees/row cals
    Tabata high 14 low 5
    RR/burpees 7:55

  4. A1) 317 x 5
    A2) 45# sandbag
    B) 14:40 (3 rounds: 10 swings w/ 53# KB left & 10 OH lunge, 15 GHSU, 10 swings right & 10 OH lunge, 50 DU)

  5. Snatch practice…didn’t go too well
    Hang clean practice-up to 145
    B. As posted online-17:46…well played is right! Loved it!

  6. AM – mid block snatch up to 225 for a couple singles, finally starting to move again
    3 rounds of 5 DLs at 325 + 15 TTB

    PM – mid block cleans up to 285, followed by 2 rounds of today’s wod before people showed up and had to stop (15 swings/20 OHlunge/20 GHSU/50 DU)

    Looking forward to rest day tomorrow

  7. A1: 285 x 8
    A2: 45lb sandbag
    B: 15:18 (3 rounds: 10 swings w/ 53lb KB left & 10 OH lunge, 15 GHSU, 10 swings right & 10 OH lunge, 50 DU)

  8. A1. 270 x 11
    A2. 45plate x 1st set, 55sandbag x 2 sets
    B. 20:21 LH 10x10x15, RH 10x10x50
    only positives I take away are.. first time 1 arm KB swings and I didnt throw it across the gym, and my DUs are slowly coming around

  9. A) 172×11
    A2) used 35lb bag; should have used 45, but I was scared of how bad the metcon was going to be! 😉
    B) 18:35

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