Oppo Rancisis

Wednesday Jul 10 2019


This Friday the gym will close at 12:30pm so we can set up for The DragonBowl. If you’re available to help set up any equipment, lanes, etc. please show up at noon and we can get you started!
1.) EMOM 10
Odd: 6 DB Overhead Squats (3 in a row per side, you pick weight, try to work up)
Even: 5 Box Jumps 36/30" (Go higher if it's too easy)
2.) 21-15-9
Hang Power Clean and Jerks 45/35lb
Snatch Balance
*3.) 3x3 DSHSPU (deficit strict) 2x45 plates
3x5 DSHSPU 1x45
3x10 SHSPU no deficit
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Whiteboard
5:11. Ow.
30# dumbbell, worked up to 44” box jump for last 2 rounds. Spicy GHD/HSW/Goblet squat combo x5 because SHSPU are ew.
9:00 at #25 lb
Worked up to 20#
With Emma lemma
5:44 #15 StrictPress
15# 24" BJ
6:08 power snatch balance
EMOM ✅ 10-15# 20-24”
30in Box and 15#-30# DB
25-35lb DB, 24in-28in box. Rx 6 min
25# and 30" box
DB OHS up to 65lb. Sets of 5 rebounding box jumps at 48”
70# DB 36"
24” & 10-15# dB (mobility ... ouch) // “Double Header” 23:34 w/ 7:15 crew (JWaack & Sam)
Dragon bowl practice
36” box jumps on red block, DB snatch ^55#, no OHS
4:34 wod; 3 rounds 15 c2b/25 strict ghds; 2 mile run
30" & 10-35# DB
38" bj worked up to 90# db than 100# for fun.
OHS up to 65
DB Overhead Squats: 50,55,60,65,70# / Box Jumps @ 39" (3 plates on a 30" box) / 7-9-19 WOD complete in 10:05 / 5x10 strict GHD sit-ups while holding a 25# plate behind my head / 10x1 strict HSPU with a 6" deficit.
3:19, 60# OHS
Added 25# plate to BJ last 2 rounds/ DB snatched first reps. 4.1 mile run 31:39. “Aayla Secura” 14:44 🔥
8:50 Squatting Annie
50-40-30-20-10: DU & air squats. (150/150/100/100/100 SU) & 7 mi bike.
Oof. Definitely started out too fast
OHS up to 50# db
35#/36’ box