I.) 10, 10, 10 GHD Sit-up
II.) Thruster 5-5-5-3-3-3-1-1-1, reps
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Remember folks, if your wanting to get your Open wod done before Saturday, be sure to come to the open gym hours to be judged by a coach. More details to follow about local gyms hosting the wod this Saturday.
“Blur the distinction between strength training and metabolic conditioning
for the simple reason that nature’s challenges are typically blind to the distinction.”
- Coach Greg Glassman
Burpees anyone? Hooray! This is a perfect example of why everyone should be doing the open. And I just heard that the deadline for registration has been extended to the 26th. No excuses, “Do it.”
Hey those are my arms. I can tell cause I am reading my weights I did today off my fore arms right now.
5′s 75-75-75
3′s 85-85-85
1’2 95-100-105
great morning, thanks Steve!
Thrusters
55(5),55(5),65(5)
70(3),75(3),75(3)
85(1),95(1),100(1)
Then a little oly until my shoulder said no more.
Thanks Steve!
single arm dumbbell thrusters
25 for the 5′s maybe did a 30 in there
35 for the 3′s
40 for the 1′s
that is the heaviest dumbbell i could find and the 53# kettlebell just awkward/heavy for one hand.
thanks for mobility today steve!
Thrusters
65(5)70(5)75(5)
85(3)85(3)85(3)
95(1)95(1)95(1)pr
Great morning in the Box, Thanks Coach Steve, I liked the warm up!
3 sets 10 GHD’s
thrusters…
75(5),80(5),85(5)
100(3),100(3),100(3)
110(1),115(1),120(f)
think I shoulda gone a little lighter for the sets of 3? maybe ..so I coulda pushed it out for my singles. bummed I missed the 120 (-10 or -15# from my max
) but happy my thrusters felt solid..the one at 120 needed to be a lower squat which could be the reason I didn’t get that good thrust in. great day though otherwise.
oly class…
muscle snatch 75# (I think) can’t remember
then hang snatch..and then snatch from the ground @ 100#.
all I have to say is that was freakin’ awesome! practicing the muscle snatch helped me focus on my finish and keeping the bar closer to my body which in turn made me land straight up and in my heels and faster into the squat for the snatch! turnover has improved! weight felt light..excited..hopefully with more practice… I can increase my #’s thanks Tweety!
Did the burpees and it wasn’t as horrible as I was expecting.
Then did the 9:30 class and had a PR. Stayed for Oly, but was pretty tired, so I didn’t get far on the snatch, but learned a lot from watching Leanne. Then brought the kids tonight for kids’ classes and PJ talked me into doing Mobility. I don’t think I’ve ever done 4 classes in a day, but PJ’s mobility was probably a good thing to do after all the others.
Thrusters: 75,75,75, 85,85,85, 95,105,115,120(PR)
Carol, congrats on your 100# PR thruster, and Nicole on your 95 (which looked great, by the way).