Aftershock

Wednesday May 2 2018


Work ethic does not discriminate between ability. If youโ€™re willing to work hard for anything there is only you that decides if youโ€™re going to get it or not. 
Have a great Wednesday
1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70% 
2.) Tremor Aftershock
9 minute AMRAP 
1 Ground to Overhead 255/175lb
10 Toes to Bar
100m Sprint (door to door)
*3.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 3 rounds
12 Power Clean 115/85lb
12 Strict Handstand Push-ups 
12/9 cal Assault Bike
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
F227c30a1e03b0adeccad45ac9112001

Danielle Sherman323d

Omg that looks so fun ๐Ÿ˜ฉโ˜น๏ธ

Thumb image

Krystal Lowney323d

I remember Tremor #1...it was fun!

Thumb 6494eb54 e885 42f6 b4e5 b390cd2ca222

Seev ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ323d

Haha I remembered right away ๐Ÿ˜‚ tremor #1 was fun!!

Thumb 6494eb54 e885 42f6 b4e5 b390cd2ca222

Seev ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ323d

Wait I lied.. I wasnโ€™t even back from AIT yet. Not sure how I even remembered it. It did look fun though

Login to comment
Whiteboard
5 rds (135/135/140/140/140) fs@135#
Ec #5, #3@85, #4 starting at 3โ€™a
155# FS, donโ€™t remember rounds @ 155#
4 rounds 1/2 clean 75# front squat also 75# clean jerk
5 rds+1 cl+j #145
155# FS, 8:58 EC #5
Was running when time expired but Iโ€™m counting it! FS 225, 235, 245, 255, 265x4
FS 215; 3rds (195,205,215) + 1 C&J at 225 "pr"; SPUC; yesterday's OH walk/C&J Rx 13:55
5 + 5 T2B @ 185#
FS 185#
175#FS. 5 rounds @175#
Super-sets of rest
Elbow cancer at 70% remission. Shooting for 95%. Might not even golf today.
7 + 1 ttb
SHSPU instead of g2oh. 0.2 on bike instead of run
4? rounds 155#
115# CJ. 95# FS.
4 rds + 6 T2B @ 105#
105# FS
4 rnds + 5 t2b @ 175#
185# for FS EC, #6
5+6 T2E (toes to eyes) 95#
115# Front Squat. EC Snatches with Tina. Fun WOD!!!
105# then 115# thanks Justin!
125lb FS, 4 rounds at 125lb c&j
4 rds at 212 #
FS at 205#
155 FS-4 rds; 5+2 155 cl&jerk
Impromptu Deadlift PR during Open Gym!
430lbs. 5lb PR. See everyone on Monday ๐Ÿ˜ญ
5 + 10 t2e, 95#
FS 85#
5 rounds @ 145#
Front squat 145#; Snatch emom @ 90#;
3 rounds + 1 C&J 155/160/165/170 5# PR
FS 150, some extra credit stuff
5 + 6 T2B 125#
125# FS
5 rounds even just after the cap
150# FS, 155# g2o, Snatch EMOM @ 85#, GHD/core/PP, + mobility
4+10 t2b @205# FS @215#
Ec #3,4,5 with Alyssa
5rds @205 & 1rd @185
FS @185
Fs 110#. 4+5t2b, 110 2 rounds cleans 3 rounds c&j.
3 rounds + 1 T2B @ 245#
Tried 255# in warm-up, but failed the jerk. 5x4 front squat @ 245# / *3.) EMOM8: 3 position snatch @ 155# / 105# strict press & parallel ring rows from yesterday complete / "Fly" from yesterday complete in 9:05
6rds @ 185#
205# front squat
3 position snatch @115#
4 rnds at 125# - moving at ๐Ÿขspeed
FS 135#
6 R > 10 T2B**
Sub'd: 2 PCln (#75) & 125m SkiErg. Yoga too.
5 rds even (155-160-165-170-175)
FS @ 155#