Top Hat

Wednesday May 24 2017


This coming Monday is Memorial Day and you all know what that means, time for "Murph". Gym will open at 8am and we will run a rolling schedule until 11am. Rolling schedule means that you can start the workout anytime between 8-11am. That's about all the news I got for you all. One another note, stop complaining about running because we are going to be doing lots of it as we only have so many months before we are stuck indoors once again. If you don't like running run faster so you can get it over with.
Hello Wednesday.
**Joe from Aurora Sports Medicine is in this morning at 6:45-7:30am**
1.) 10 minute AMRAP
20 Wall Squats
15 Back Extension
20m Handstand Walk
2.) Top Hat
30 Back Squat 185/135lb, from floor
30 Bar Facing Burpees
*3.) EMOM for 15 minutes 1 Snatch @ 75%
*4.) 10 x 10 cal AirAssault Run, rest 30 sec
*5.) 100 Hollow Rocks, every time you break 20 Push-ups
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Chris Ness537d

Does Top Hat have a time domain?

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Grant Soletski537d

Yes, fast.

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Angel Anderson537d

Can we partition top hat or does it have to be 30 then 30?

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Grant Soletski537d

Does it say partition?

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Chris Ness537d

Let's just do the donut run, I want some donuts. Running is free and it gives the equipment a break from the wear and tear.

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Grant Soletski537d

Not for a few months.

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Paul Mantz537d

Is complaining about burpees still acceptable?

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Bruce Hoffort536d

I love burpees. I mean, complaining about them.

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Snatch 100
Snatches felt Gouda πŸ§€
3:41 115#
Snatch ^90# EC: Hollow rocks, push ups, handstands
5:38 @145.
95-105 power snatch 15emom
3:16 @ 135#
Snatch @ 95#
Assault bike done in about 10 min snatches at 105
7:25 135#
105# snatches
95# snatches
3:29 30 snatches #165
95#, Snatches for form
Sn 205#
I did the wod snatched a little and then I was assaulted by the air assault. Fitnessed the heck out of that hour
SN: 5@165, 5@175, 5@185
Snatch emom 8@90# 7 @95#. Hollow rocks (thanks Ashley!)
5:26, 95#
Shoulder mobility.
Did the stuff.
95# snatch
3:14 (55# squat to box/ step over burpees)
40# pwr snatch / All the πŸ€ΈπŸ»β€β™€οΈπŸ€ΈπŸ»β€β™€οΈπŸ€ΈπŸ»β€β™€οΈπŸ€ΈπŸ»β€β™€οΈ
4:33 85#
55# snatch
5:02 Rx weight, 30 cal air assault bike vs burpees
85# snatch
Snatches @ 95#; assault bike ec 12:10; row/snatch/push-up ec done, not sure on time
3:36- 105#
75# snatch...some handstand walks and DUs
snatch 75#
Finished but forgot to look at the clock. 3rds + 14 wall squats
5:11 115#
85# snatch EMOM
3:48 RX 145# snatches up to 167# 2# PR
75# Sn EMOM
95# - 185# snatch emom
Snatches @ 135
3:34 Rx ^#175 Snatch
2 rds + 20 wall squats. 5:17 100#. 65# snatches.
UB squats / 1.) 2 rounds + 15 back extensions / EMOM15 snatch @ 170# no fails / *5.) from yesterday complete in 7:45 / *3.) complete in 20:35. Those overhead single-arm 80# DB squats were challenging!
Hollow rocks. Some other stuff and more stuff.
Did 115 as I underestimated myself.
75kg snatch
5:25 at 165x22 145x8
Snatches went from wonky sauce to decent.
65# snatches
4:06** (#85)
**#85 & no box 🀸! Cl&Jk (did Sn yesterday): #90 (Skilz!!), Other: 2 rounds + 17 WFSq. Post: 10 DHPU
Snatches up to 115#
Power snatch 145lbs
6:58, 65# from rack
35# snatch
Then some yucky snatches