Best of luck to Cara and Dom in their weightlifting meet today.
In teams of 3:
AMRAP in 30 min – switch every 2 minutes
A – Max Manmakers
B – Max Curtis P’s
C – Max Calorie Row
*There’s no Rx weight, so choose wisely. You should be able to move swiftly without the weight being a major issue.
Great pic of Marcel!
Open gym
Untimed
500m row then
20-15-10
V-snaps
2count Db Russian twist 20#
4count mountain climbers
Today’s Wod solo
15# man makers
55# Curtis p
183 sweaty mess reps
164Reps, whoot whoot! (Team score 446)
Hope to see a big class tomorrow
Curtis P @ 35#
Manmakers with 15#s
Total: 126
That was very sweaty.
Wu
2 rounds
45 sec on 15 sec rest
Squat, ring row, Kb swing 30, push up
Strength
E3mom for 9 min
3×3 squat clean
Wod
AMRAP 10 min
10 PC 95
10 sit up
Total reps 65
Thanks Travis and Jason of Clan Crossfit
Strength
OG:
Beat swing practice (rings)
TTR working on consistency and found a good rhythm to get through 10 with 1 extra beat swing between.
Had planned to do
6 rounds
10 sec ring hold
10 pushups
But couldn’t get even 1 ring hold locked out properly, so switched it out for
5 rounds
5 assisted ring dips (thanks for the form correction, Super Mario)
5 5-sec push-ups (these got very difficult.)
And then did some DU work as a reward, and to get another 2016 goal checked off before it’s to late: 200 unbroken.
*Will keep watching left hand wandering out.
OG:
Beat swing practice (rings)
TTR working on consistency and found a good rhythm to get through 10 with 1 extra beat swing between.
Had planned to do
6 rounds
10 sec ring hold
10 pushups
But couldn’t get even 1 ring hold locked out properly, so switched it out for
5 rounds
5 assisted ring dips (thanks for the form correction, Super Mario)
5 5-sec push-ups (these got very difficult.)
And then did some DU work as a reward, and to get another 2016 goal checked off before it’s to late: 200 unbroken.
*Will keep watching left hand wandering out.
And a comment trifecta: that is a fantastic pic, Marcel!! 🙂
OG
Mob, smashing
Shoulder press WU @ 45×5 – 65×5
Shoulder press cycle week 3
75×5 – 85×3 – 95×1+ (2 reps!)
Acc work
5 rounds NFT
– 10 box dips
– 10 bent rows 65#
OG
MOB 100m row ( Burpess for meters above or below) x5
100 situps
2km row nft
50 Burpess
Tricep mobility
Should read mob the rowing with burpess
Today was a super fun double wod day for me!
OG
Tamatha and I did Deck Of Death goruck style (25#)
♢Flutter kicks X4
♡Body Builders
♤Thrusters
♧OH Lunges X2
Aces- run across gym touching each wall(side to side)
Jokers- Bear crawls(front of gym to back)
It was a very challenging 123 reps!!
On the celebration side of things I think i am getting the hang of holding stuff overhead!!
THEN
30 min AMRAP
Teams of 3 switching every 2 min
My partners were Paige and Tamatha..
A) Man/Person maker 8#
B) Curtis P’s 40#
C) Calorie Row
I managed a challenging 137 reps.. I think our team count was 426ish 🤔
I liked the variety of movements in that wod, the fact that I found it challenging shows that I should be doing them more.. On a good note, I think i am getting the hang of those squat cleans! 😀
MOB + 100m Row X5 + burpees for meters over or under
100 abmat situps (50, 25×2)
2K Row 8:39
25 Burpees 1:29
25 Burpees 1:26
OG