Vegas

Tuesday Oct 3 2017


Hearts and Prayers with all those gunned down Sunday evening in Las Vegas. Words do not come easy in the hour of tragedy and I wish I had more to say. Hug those you love daily and tell them you love them as often as possible because you never know what tomorrow will bring. 
Tonight at 5:15pm Jake will be having a nutrition seminar. It will last approximately an hour and is open to anyone with questions about nutrition. Holiday season is approaching faster than we know so bows the time to batten down those hatches and get diet under control!

1.) Vegas
1000m Row
Then:
3 rounds
10 Bar Muscle Ups
2 Legless Rope Climbs 
17 Burpees to 12" reach
Then:
500m Row
Note: for scaling legless pick a point halfway up the rope or set yourself up with something like 6 pulls legless but work on climbing with your arms only
*2.) Overhead Squat 3 reps @ approx 75% every 3 minutes for 6 rounds
*3.) 3 x 3 Position Clean & Jerk (HH, H, F) @ approx 55%
Note: Jerk after every clean
*4.) 7 minute AMRAP
alternate every rep
22 Snatch 135/95lb (95/65)
26 Snatch 155/105lb (115/85)
30 Snatch 185/125lb (135/95)
Max Effort 205/135lb (155/105)
Note: Snatch can be power or full. Partner lifting must follow the bar down and stabilize for waiting partner whom is going to pick up the bar promptly afterwards. Scaled weight is in parentheses 
*5.) Muscle Up Challenge Day 8
8 Muscle Ups
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.

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Chris Ness433d

Time cap?

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Grant Soletski433d

Until done.

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25:21. Red line for legless120# ohs
Stict pull ups for bmup, rope pulls for the climbs, ring rows, dips, and hollow rocks for burpees. Band work. Quad stretching work. Mobility.
Missed2 bmu, 5 box bmu, rest RX bmu, legless to tape
BMU from 30in box on second highest bar, burpees to rings (that I SWEAR got higher as I went), and legless climb attempts (started out with a jump and 4 pulls, down to 2 pulls on the 3rd round..... didn't go as planned)
3.5 legless 3.5 with legs
Box MUs, some legless half way up, some rope pulls
J hook rope climbs, Low bar MU
3 bmu per round. 10 hspu for burpees. Bike 20 cal per 500
Sawing logs like a mo
3 pulls legless on each rope climb
Sub 30" bj for bmu, legless to 3/4 ish
28:47 rc ~18” short of beam
21 something legless part way partner snatch before class
mod MUs, 1/2 rope legless climbs
3-4 legless pull and legs rest of way for each rc. Box bmu.
23 something box bar mu/ approx 9-10 foot mark legless
Rope pulls, MUs from box
Low bar MU. Regular rope climbs
24:45, baby bar mu
24:18 lotsa mods
24:50 scaled
legless climbs to about 10 feet. BMU from a box. 3 post workout ring muscle ups!!
21:53 scaled
Went to blue wallball line with legless rope climbs, all else rx
**box bar muscle ups, rope climbs half way up legless/other half used legs
J Hook, BMU from Box
"Klepto" 17:50 step-ups 20"/prego burpees/85# hang squat cleans
bs 5x5 ^105#
22:16 scaled.
MUs off box
Low Bar jumping MU, 1st rope climb ever - all done with legs... OH Snatch EC. #75 (still trying to get perfect form)
24:18 scaled
5-3-2 for all three sets of bar MUs / Legless rope climbs felt good! / No EC tonight - needed to go buy a washer & dryer.
Box bar mu, attempted legless, half way up with legs
19:48 (box bmu, 1-4 legless pulls prior to reg rc)
**J-BMU/attempted legless 🤡 ×2+1 full RC. EC: Yoga & 4×{GHSU/OHWL/RD/narrow Squats/DHPU & MegaMOB!!
Troy said we're pulling semis tomorrow.
Finished under time cap
No scaling, too much pain to see the clock.
25 BMU; 4 13(?)’ legless climbs; 16 horizontal ring rows; all burpees
I did some stuff