Whiskey & Rye

Tuesday Oct 2 2018


New Gymnastics curriculum coming this Month. . .

Changes: 
  1) Focus on a specific movement each month (October is pullup month)
  2) Three class time slots: one during the day, one in the evening and one on the weekend  (10/18 4:15pm, 10/20 11:15am, 10/23 8:15am)
  3) In class instruction as well as progressions for you to practice on your own

We are trying out a new approach to helping build our skillset by focusing on one movement each of the twelve months.  You only need to come to one class a month as each class will cover the same skill. 
Have a great Tuesday!
1.) Every 3 minutes for 15 minutes 3 Snatch from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP 
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20” Box
1.) Whiskey & Rye
30 cal Assault Bike 
30 Overhead Squats 115/85lb
30 cal Assault Bike 
*2.) Strict Press 5-3-3-1-1
*3.) 400’ Slam Ball Throw (palms up pushing away from the center of chest)
5 Hand Release Push-ups after each throw 
Note: Record weight of slam ball. Rig to rig is 40’ FYI
*4.) 5 Rounds 
40’ Overhead Kettlebell Walk 1.5/1 pood
30 second Handstand Hold
*5.) 10 minute EMOM
odd: 5 Strict Ring Dips
even: 10 Banded Ring Dips
note: The banded Ring Dips should be done unbroken
*6.) 3 rounds
20 Hip Extension 
15 Reverse Hyper
10 GH Raise
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Troy Foley46d

I am confuse

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Grant Soletski46d

It wasn’t supposed to go live yet.

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Grant Soletski46d

How’s that?

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^44kilo snatches. Ring dips✅
Yesterday’s wod, some other stuff at work
11:41 35# ohs
^25kg clean, 12 @ 24kg
8:29, at 65#
Snatch to 47 kg, 45kg :8ME
Up to 80 Kg
98kg snatch
Up to 46 kilo snatch
Rx but lots of baby breaks so not sure of time
5:05 RX. hs 198lb
6:50; 75 kg snatch
3 rds Ghds :60 plank
6:11 55kg snatch
Mod 75# Hang Power Sn
10:17 🐢🚴🏻‍♀️
65# OHS. snatch up to 28kg. 12@25 kg
8:28 @ 65#
Snatch ^ 36kg
54kg for snatch
Snatch 40 kg
42 Kg snatches, 6:40 55# OHS
225# x 3 (no idea how many KG?)
5:23 or 5:33 Rx. The numbers blur after the assault bike.
Present 🐢
3RM up to 35kg, 5 at 31kg
7:37 70lb, row (were no assault bikes). Press 55-100, failed 105
5x2 BS increase WT. 125-205, PR
9:37 scaled using 25 lb
Snatches up to 30 kg? At least 29kg. Working on form and mobility. Need wrist wraps! Starting to hurt.
up to 60kg.....9 at 55 kg
95kg Snatches, 8@85kg
Snatches up to 56kilos...3 rounds: 200m run, 9 HSPU, 7 squat cleans 185/125, 5 Thrusters 185/125, 3 BMU... strict press up to 95# (no PR), snatch balance up to 155# (5# PR)
42kg snatch
5:46 RX / 52kg snatch
200’ slam ball throw/HSPU. HSW 20’ - 20 GHD x 4 rounds. Hip ext/rev hyper/gluts ham x 3 rds. Mob.
75 kg snatch
Calculus 2 homework. Snatches and Whiskey & Rye completed on 10/3/18 - 80kg & 4:25 with UB OHS.
10:22 RX for bike and OHS. 59 KG for hang snatch from blocks. 9 reps for 3 min AMRAP Snatch
✅ didnt look at the clock. #75 ohs
32kg hang snatch 12/10:44 RX
^56 kg, 50 kg x 11 (S from blocks)
5:50 (75#)
33kg sn, 6@30kg
Snatch ^39kg - 2 fails Then 8@35kg
^60kg snatches. EC stuff
Movin' again!
BFR knee: 15' spin, chat, 3×{RDL/SA BOR/Banded walk/5' Step/WL. More chatting & more BFR knee.
7:03 rx 57kg snatch
A few more MU. Handstand walking. EC 2 sprict press to 125. Bench press to 175, 10@145. Failed to math 10% lol
55kg snatch
70kg; 7 @ 63
10:49, 10 @ 30#, 20 @25#
^35# snatch, 14 @ 30#