Reminder – gym is closed this weekend for a powerlifting seminar. Still 9 spots left.
Rise and Grind starts in October. We have enough, so it’s a go.
OHS
10-5-3-1-1-1-3-5-10
5 rounds
30 sec DB Snatch (left)
30 sec DB Snatch (right)
1 min Pullups
Don’t pull your snatch
OHS
10-5-3-1-1-1-3-5-10
95-115-135-155-175-185-155-135-115#
5 rounds
30 sec DB Snatch (left) – first round touch and go, all rounds after I rested at the bottom for a second. Average 8 per round after first round.
30 sec DB Snatch (right) – same as left except harder…
1 min Pullups – first round 5s, all other rounds, whatever my shoulders could stand 5s~2s…
First round 42, last round 29…
Total 161
Thanks Kevin! Good job 6AMers!
50# DB
OHS
10-5-3-1-1-1-3-5-10
135-155-165-175-185-195-175-155-135 – bar felt good overhead today and could possibly go more next time
5 rounds w/50# DB
30 sec DB Snatch (left) 9-9-10-9-9
30 sec DB Snatch (right)10-10-9-10-10
1 min Pullups 11-11-11-10-12
totals 30-30-30-29-30 = 150
Thanks Kevin!
65×10 85×5 105×3 115×1 125×1 135×1 115×3 105×5 95×10
WOD @ 35#
125 Reps
Open gym
Crossover symmetry
Mobility
OHS10x35-5×45-3×55-1×65-1×70-1×75-3×65-5×55-10×45
That’s the most I’ve overhead squat since before pregnancy. It felt good! More next time
3 rounds
20 kbs @35#
10 2 count mountain climbers
10 70# kb deadlift
MOB + Group WU & MOB
OHS
10-5-3-1-1-1-3-5-10
55# – 65# – 75# – 85# – 95# – 100# – 85# – 75# – 65#
5 rounds
30 sec DB Snatch (left) – 40#
30 sec DB Snatch (right)
1 min Pullups – Ring Rows
TOTAL: 132
OHS
10-5-3-1-1-1-3-5-10
35-45-45-55-55-55-55-55-45
5 rounds
30 sec DB Snatch (left) – 30#
30 sec DB Snatch (right)
1 min Ring Rows
Total Reps: 152
WUx1 + CS
OHS
10-5-3-1-1-1-3-5-10
110-120-130-150-155-160-135-125-115#
5 rounds
30 sec DB Snatch (left) 30#
30 sec DB Snatch (right) 30#
1 min Pullups
Total 168
Thanks Kevin!
OHS
10-5-3-1-1-1-3-5-10
55-60-65-70-70-70-65-60# *Ran out of time to do last set of 10
5 rounds
30 sec DB Snatch (left) *20#
30 sec DB Snatch (right) *20#
1 min Pullups *Ring Rows
Total 188; (43/40/35/34/36).
Thanks for the class Matt.
wux1
group wu
OHS
10-5-3-1-1-1-3-5-10
95-115-135-155-165-170 (5# PR)-135-115-no time left for last 10
5 rounds
30 sec DB Snatch (left) 35#
30 sec DB Snatch (right) – 35#
1 min Pullups
Total 153
OHS
10-5-3-1-1-1-3-5-10
95-115-135-155-165-175-135-115(didn’t have time to finish so skipped 5 reps and did 115# for 10 reps)
5 rounds
30 sec DB Snatch (left)
30 sec DB Snatch (right)
1 min Pullups
WOD @ 40# DB
171 reps
mob wux1 group mob wu
OHS ( front squat from floor)
10-5-3-1-1-1-3-5-10
95×10 125×5 135×3
145×1 155×1 160×1
145×3 140×5 135×10
5 round
30 sec DB snatch 30# L
30 sec DB snatch R
1 min pull up( ring row)
50-44-40-40-38 = 192
OHS
10-5-3-1-1-1-3-5-10
75-105-115-125-135-145-135-125# did not complete last 10 — 145# is a PR
5 rounds
30 sec DB Snatch (left)
30 sec DB Snatch (right)
1 min Pullups
Rounds were – 25/11,18/8, 14/7, 14/7, 14/8
Total 126 – shoulders were toast after OHS
One sweaty mess after this WOD.
Group WU & Mob
OHS
10-5-3-1-1-1-3-5-10
40-45-50-55-60-65-55- (didn’t have time to finish so skipped 5 reps and did 45# for 10 reps)
5 rounds
30 sec DB Snatch (left) @ 15#
30 sec DB Snatch (right)
1 min Pullups (scaled to Ring Rows)
Total reps- 184
10# PR on my Over Head Squat. They felt a little
less akward.
Rounds were- 44-35-35-30-40
OHS
35#x10, 45#x5, 50#x3, 55#x1, 55#x1, 55#x1, 50#x3, 45#x10, skipped set of 5 as ran out of time.
5 rounds
30 sec DB Snatch (left) @ 15#
30 sec DB Snatch (right)
1 min Pullups – jumping.
Score: 33 – 28 – 28 – 25 – 30 = 144
Thanks for the tip on putting my hands closer in to reduce wrist pain on OHS Amanda!
*OHS
10-5-3-1-1-1-3-5-10
35-45-55-65-65-65-70-60 (ran out of time for last 10 reps)
*Overhead movement still bothering my shoulder, but this was progress.
5 rounds
30 sec DB Snatch (left) @35#
30 sec DB Snatch (right) [shoulder felt ok]
1 min Pullups
119 total reps (pull-ups were not great).
Tough enough after a week on vacation!
OHS
10-5-3-1-1-1-3-5-10
35#-45#-55#-65#-65#-65#-65#-65#-55#
5 rounds
30 sec DB Snatch (25#)
30 sec DB Snatch (25#)
1 min Pullups
Total Reps: 135