Wide Eyed

Tuesday Apr 10 2018


Today we will be moving fast first and then directly into some heavy Front Squats. We will be warming up to our Squats prior to starting the workout so you will have your barbells loaded on a rack so when you finish the WOD at the cap time we will all start the lifting together approx 5 minutes after so you can change your shoes and catch your breath. It's going to be super fun. 
Have a great Tuesday!
1.) Wide Eyed
10 minute cap
63 Double Unders
21 cal Row
45 Double Unders
15 cal Row
27 Double Unders
9 cal Row 
then right into 
2.) 3 Front Squat every 2 minutes for 10 minutes @ approx 80% 
*3.) 3 Hang Snatch @ approx 80% every 3 minutes for 5 rounds
Note: you have time to set up for each lift so take your time and make them pretty
*4.) 10 minute EMOM
Odd: 1 Legless Rope Climb
Even: 2 Rope Climbs
*5.) 21-15-9
Knees To Elbow
Deadlift 225/155lb
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded twists (10L/10R)
30 second Parallette L-Sit
Note: scale l-sit with hanging knees to chest
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Nick Fonti167d

How many minutes for the EMOM?

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Troy Foley167d

Death by EMOM

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5:17. Jenna crushed that๐Ÿ‘Š๐Ÿผ 155 fs
DL & k2e 7:45ish?
75# FS.. #6 ec scaled
Plate step ups, bike 15,12,9 cals. BS165. First day with bum hand. No use of left hand. Ghdโ€™s, back ext, and. Hip ext.
6:52 FS 105#
255# FS.
FS 205#
5:43. 165#FS
Unbroken until THE LAST DU I kid you not. 120# FS, Hang snatch extra credit w/ extra practice on form
GHD and row. 175 deadlift emom. Some ec and chemistry homework ๐Ÿค“
5:47 **single unders
135# front squat
Dl/k2e 5:33
205# FS
really really struggled with the DU
FS: 245#
FS - 140x3 rds 145x2 rds Hang snatch EC
245 FS
5:14 Rx - Thanks for the push Alyssa!
105 # FS, Deadlift/Toes to J-Clip EC
7:08, du practice. 145lb FS
235# FS
FS 165#, EC snatches 105#, DL/knees to elbows
145# FS
145-160# FS, DL/Knees2Elbow and core circuit w/ Tom.
265# FS ec 145# snatches
4:25 or 4:35
FS 275# / snatch @ 135#
120#fs, 6:15row/du, snatch70#,:dl 105#, ghd etc done
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7:12 RX FS #105
21-15-9 DL# 125 and toes to j hook 5:50
6 something....
245#
5:39 (sus)
145# fs
135# FS (intentially kept them light). K2E/DL done. 3 rounds: 25 ghd, 30 hollow rocks, 60 sec plank, 10 strict T2B, 10m HS walk. 5 rounds: 15 sec static hold on rings. Much harder than it sounds ๐Ÿ˜…
**SU (Knee just not in the mood to attempt), 105 FS, M|WOD Knee therapy. PEC: 3ร—{15 GHSU/ME DHPU (3), Yoga.
175# FS, and a little EC with Coach Megan.
255#
255 front squat
7:58 Need work on those DU. 70# FS
Lots of trip ups