Promotion

Tuesday Jan 30 2018


This weekend the 2018 Ice Bowl is upon us and it's going to be an action packed weekend. Individual Competition on Saturday and Team Action on Sunday. There is still time to get signed up if you feel like stepping outside your comfort zone and competing. The gym will be closed all weekend due including the Team WOD on Sunday. 
Have a great Tuesday!
1.) EMOM for 7 minutes 3 Position Clean + 1 Jerk (HH, H, F) @ approx 60%
2.) Promotion
Row 30 cal
40 Alternating Dumbbell Snatch 50/35lb
50 Burpee Box Overs 24/20", footsies and handsies
40 Alternating Dumbbell Snatch 50/35lb
Row 30 cal
*3.) Overhead Squat 2-2-2-2-2 @ approx 85%, rest no more than 3 minutes between sets
*4.) 5 rounds
10 Dumbbell Deadlift 100/70lb
20m Dumbbell Farmer Carry
*5.) 3 rounds 
20 cal Assault Bike
5 Snatch 155/105lb
*6.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: sit-ups are with hands interlocked behind head using dbs to hold your feet, push-ups and sit-ups are done each minute
*7.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
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18:40 with a sweet wipeout 😂📦
95# clean emom
30#, 65# cleans
22:28, 40#
135# clean
20# DB 85# clean complex
55# CJ. 18:46 15# DB
8:57 my shin is messssed up
125 cleans
85# cl&j, Push ups/squats, assault bike/95# snatches,
14:04 RX, 105# c&j
75# cleans
15:15 #20 DB just box overs.
85# CL&J
50#, Last 15 burpees did step overs instead of jumps, DB cleans for second set (shoulder wasn’t happy). 165# clean complex
Modified but present
18:01, 35# db
95# EMOM
14:15 RX
85# C&J
18:45. Subbed burpees with Strict deficit HSPU 45 # plates. 35# dumbells.
Hamstring still not pretty
Clean 155 13:48 RX
115 clean. OHS 125. SC2B + RD ghd+pu.
17:45 25# DB
85# CJ EMOM
Fun
16:33, 30# DB
C&J 65#
Clean:165#
155# clean complex EC of push-ups and sit-ups
14:38 RX. 95# cleans
20:08 35# db snatch
140# 3 pos clean + 1 jerk
C&J 115 40# snach 16:35
C&J 105#
14:40 RX
C&J 95#, OHS 135#, SPUC, push-up/toes to j cup EMOM
85# Clean
19:13 20# DB
24 DB at cap. Got up and finished after laying on the ground for a bit. 85# C&J.
14:05 - 30# DB
115# cleans
Row ☑️ Snatch #30☑️ Bur Box overs 🏳️🤢 , Clean 115#, OHS 95, mobility
Calculus Homework
12:36 (a few extra 10 DB snatches)
Cleans 115. Thanks for working on me Ryan. OHS. Ass bike/snatch. Strict gymnastics. HS walking.
17:03 #25 DB
#65 cleans, #85 ohs
15:44 RX
Cleans #95
85# cj
18:00 Rx
115# EMOM
15:52 20# dumbbell
Yoga & MWOD knee therapy
15:11 35# DB
C&J 105#. EC 4 w/ 60#. EC 6, went to knees for push-ups after 5th round
18:03. 165PCJ
155# CJ
19:23, 10# DB, squat box step overs
C&J 45#
135# c+j