Want to get better at your Olympic lifts?
WOD 05 14 13
A. Press (5@59%, 5@68%, ME@77%) using 1RM*
B. EMOM 10 min:
1 set Ring Dips – (Not a max set – sustained sets)
C. AMRAP 8 min
10 Burpees (Adv: 2 Burpee MU)
4 HSPUs
6 CTB Pullups
8 Front Rack Lunges (155/95) – 1 rep = 1 step
where 1RM* = (Old 1RM + 5 lbs). Use this to calculate percentages.
Post times, loads, and comments.
05 14 13
Inspired.
Very cute.
Thanks! That inspiration waned a bit after the 10 EMOM of ring dips…
Great class this morning! Morning class is the place to be, I think we need an in house competition.
just sayin’
yes, yes in house competition…
huge class this morning! way to get after it guys
heard loud and clear
love this picture!
AM talks a lot of smack…. let’s go team PM!
There’s a PM team? The competition will be at 6am right?
i assumed we were talking about morning class vs afternoon. so it has to occur at high noon someday, right?
I feel like this discussion comes up every time I switch classes for the day..
Let the record show that Murph showed up to the 6am class today.
So, if I’m reading this correctly, the 6am crew only has the walnuts to talk smack when they think that Murph is in their ranks.
I’m onto you, Morning Mob. Oh yes.
Philly Goat – While the “Kris Army” (new term we’ve been using when attendance > 10) welcomes the occasional addition of Murph to the 6AM mix, we do not require her awesome skills to talk smack… or dance…
I’m calling for a demonstration of this in the Octagon. Best not disappoint!
PS – for the uninitiated:
sooooooo……..I did this workout…this is where I post it right???
warmed up with a 1K row = 4:03
A. did my back squats from yesterday: 160×20
this was the first time I started to feel my form go on these sets of 20 at about #16 my mid-back started rounding on the way up, gotta keep this in mind next time i squat and maybe stop once it happens…
B. 3,3,3,3,3,3,3,3,1,1=26 total dips
C. 2+14Rx
lesson of the day: doing front rack walking lunges on a slanted concrete driveway is difficult…
cooled down with another 1K row:4:28
YES! (Post your workout numbers peeps)
I did this after the 6:30PM class
A. 9@125
B. 61 Dips – started with MU EMOM
C. 2+5
A. 6 @ 115
B. 30
C. 2 (rx adv)
I also exercised.
BS 20@190
Press 7@95
10×3 dips=30 total
4 rounds even on the metcon (used 100# axle for front rack lunges)
Also worked on ohs. 3×5 w a 5 sec pause at bottom then worked on getting up and under 155. This will happen for three.
Work is dumb so did some stuff at home.
12@55 press (based off PR+7, wonder if I should go higher?)
Clean and Snatch work.
Chin up negatives. Yes, I actually did some negatives.
Back post:
A. 10 @ 53#
B. Total = 59
C. got 3+11 with a box, blue+purple, and 73#