Aftershock

Wednesday May 2 2018


Work ethic does not discriminate between ability. If you’re willing to work hard for anything there is only you that decides if you’re going to get it or not. 
Have a great Wednesday
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70% 
2.) Tremor Aftershock
9 minute AMRAP 
1 Ground to Overhead 255/175lb
10 Toes to Bar
100m Sprint (door to door)
*3.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 3 rounds
12 Power Clean 115/85lb
12 Strict Handstand Push-ups 
12/9 cal Assault Bike
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
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Danielle Sherman107d

Omg that looks so fun 😩☹️

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Sylvia Christensen 107d

Tremor #2 😀

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Krystal Lowney107d

I remember Tremor #1...it was fun!

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Sylvia Christensen 107d

Haha I remembered right away 😂 tremor #1 was fun!!

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Sylvia Christensen 107d

Wait I lied.. I wasn’t even back from AIT yet. Not sure how I even remembered it. It did look fun though

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5 rds (135/135/140/140/140) fs@135#
Ec #5, #3@85, #4 starting at 3’a
155# FS, don’t remember rounds @ 155#
4 rounds 1/2 clean 75# front squat also 75# clean jerk
5 rds+1 cl+j #145
155# FS, 8:58 EC #5
Was running when time expired but I’m counting it! FS 225, 235, 245, 255, 265x4
FS 215; 3rds (195,205,215) + 1 C&J at 225 "pr"; SPUC; yesterday's OH walk/C&J Rx 13:55
5 + 5 T2B @ 185#
FS 185#
175#FS. 5 rounds @175#
Super-sets of rest
Elbow cancer at 70% remission. Shooting for 95%. Might not even golf today.
7 + 1 ttb
SHSPU instead of g2oh. 0.2 on bike instead of run
4? rounds 155#
115# CJ. 95# FS.
4 rds + 6 T2B @ 105#
105# FS
4 rnds + 5 t2b @ 175#
185# for FS EC, #6
5+6 T2E (toes to eyes) 95#
115# Front Squat. EC Snatches with Tina. Fun WOD!!!
105# then 115# thanks Justin!
125lb FS, 4 rounds at 125lb c&j
4 rds at 212 #
FS at 205#
155 FS-4 rds; 5+2 155 cl&jerk
Impromptu Deadlift PR during Open Gym!
430lbs. 5lb PR. See everyone on Monday 😭
5 + 10 t2e, 95#
FS 85#
5 rounds @ 145#
Front squat 145#; Snatch emom @ 90#;
3 rounds + 1 C&J 155/160/165/170 5# PR
FS 150, some extra credit stuff
5 + 6 T2B 125#
125# FS
5 rounds even just after the cap
150# FS, 155# g2o, Snatch EMOM @ 85#, GHD/core/PP, + mobility
4+10 t2b @205# FS @215#
Ec #3,4,5 with Alyssa
5rds @205 & 1rd @185
FS @185
Fs 110#. 4+5t2b, 110 2 rounds cleans 3 rounds c&j.
3 rounds + 1 T2B @ 245#
Tried 255# in warm-up, but failed the jerk. 5x4 front squat @ 245# / *3.) EMOM8: 3 position snatch @ 155# / 105# strict press & parallel ring rows from yesterday complete / "Fly" from yesterday complete in 9:05
6rds @ 185#
205# front squat
4 rnds at 125# - moving at 🐢speed
FS 135#
5 RX, 135# FS
3 position snatch @115#
6 R > 10 T2B**
Sub'd: 2 PCln (#75) & 125m SkiErg. Yoga too.
5 rds even (155-160-165-170-175)
FS @ 155#