Dog Tags

Tuesday May 29 2018


Yesterday was a great day. We had about 80 athletes complete Murph and the majority of you did it in the pouring rain. This place is very near and dear to my heart and it's because of each and every one of you that come through these doors every day. Thank you.
Have a great Tuesday!
1.) Dog Tags 😐
3 rounds
15/12 cal Assault Bike
5 Snatch 185/125lb
note: If your 1RM Snatch is under 265/175lb use 70% of your 1RM
*2.) 3 Overhead Squat every 2 minutes for 5 rounds @ approx 80%
*3.) Row 10 x 100m Sprint, rest 1 minute between sets ☠️
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*5.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*6.) 3 rounds 
30 GHD Sit-ups 
1:30 Plank Hold
note: If you come out of a perfect plank position stop accumulating time
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Sylvia Christensen 199d

OHHhhhh dis wod tho 👆🏽😍

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Rowing ec& some dips & dip holds
1 hr 47min
Murph, vested & straight through, 1st time w/vest, RIP Murph
8:56 (1st rd took 4 min)
135 OHS, rowing EC, DL 225
5:57 - Snatch at 165
7:24 snatch 115#, 2) OHS 115x3 125x2, 4) 335#, 5) & 6)
Sub cleans for snatch @ 185# | OHS rds 1-2 75# & 3-5 95# | shoulder seems to be recovering well, blaming Sarge
105/95# snatch
Lots of areas to improve!
Lots of abs
GHDs & planks; Tabata abs; strict toes to bar 4x8, some barbell
3x5 OH squats every 2min @80% 3rds of: 30ghd 1:30 plank
Oh this looks fun!
Anyone want to take this on with me later this week????!!?
5:38 115#
BB and *6- GHD all UB
8:19 @ 65#
OHS @ 75#
22 cal row and 70% snatch at 160#
8:50 at 115#
6:45 115# snach. 135# OH squat
Overhead squats at 225lbs
5:04, ohs 175, dl 275
Did Saturday’s “Hylander” at home.
75#
11:57, 115#
DL 215#, OHS 120#, dips EMOM, abs, handstand walks, barbell
100# Snatch. 105# OHS, GHD/Plank/RevHyper w Tom. Coaching cue of the day “Tom don’t die.”
10:23 snatch @ 165#
Snatch fixing after @ 135 - thanks Grant and Ryan
5x5 Front Squats @ 225# with a pause in the bottom position of each rep / 4x8 Good Mornings @ 165# / 5x10 BOBBRs @ 145# / 5x10 Windshield Wipers / Then school
8? Snatch #65
10:23 Rx 🤨
140# OHS, 265# dedlifts 3 rounds: 25 UB GHDS, 30 HR, HS obstacle thing, 69 sec plank (@derekz). 10x100m RUN (20# vest)- :18, :19, :19, :20, :21, :20, :21, :22, :21, :19. 10x100m ROW- 21.3, 20.5, 19.9, 20.2, 20.3, 20.4, 20.4, 20.7, 20.9, 20.9
**#90 PCln/12 Cals, Lurong WOD#2: 373 reps; 5×3 OHS: 40/45/50/55/60 (from high rack)
7:50 135# cleans.
EC 2 with 155# FS. EC 4 one round at 275, rest at 255. EC#6. 5x100m sprints(running)
10ish minutes? Fun WOD
8:21 @ 150#
81% 1RM
11:06, 65# cleans