WODs
Leaderboards
Ken Folsom
Erin Ortiz Blanco
Grace Baker
Pat Burke
Paul S
Ramone Boyd
FT: 400 m; 5x Hang Power Cleans and GHD Sit-ups; 400 m
For time: Run, 400 m -- then -- 5 rounds of: 8 Hang Power Cleans, 165/115 lbs 12 GHD Sit-ups -- then -- Run, 400 m
Gym Activity
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Tabata Air Squat -
Rx: 115#; probably should've done 105#.Run, 400 m -- then -- 5 rounds: 8 Hang Power Cleans, 100 lbs 12 GHD Sit-ups -- then -- Run, 400 m
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5 rounds of: 8 Deadlifts, 275 lbs 10 Toes-to-bars 12 Wall Balls, 20 lbs
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Wall Balls are slowly coming together. Getting a lot better on them. Want to re do the Open WOD, think I would now get 250ish5 rounds of: 10 Ring Dips 10 Wall Balls, 20 lbs
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Would have liked to go 265 or 275, but weight was felling a little heavier today. Also noticed my right hip flexor is a lot tighter than my left when front squatting (it is noticeable when I squat). If i take a little wider stance, seems to minimize discrepancy between two sides. Today was day 5 in a rowEvery 1 min for 8 mins 2 Front Squats | 265 lbs 2 Front Squats | 255 lbs 2 Front Squats | 255 lbs 2 Front Squats | 255 lbs 2 Front Squats | 255 lbs 2 Front Squats | 255 lbs 2 Front Squats | 255 lbs 2 Front Squats | 255 lbs
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Smoked the clean at 250 (ties squat clean pr, could have hit heavier), lost jerk on lockout. Had it overhead, failed during stabilization, had to let it drop behind me. If had another attempt, pretty sure I would have gotten it (hand placement is key on my jerks, sometimes i let my hands slide in to tight on catch of clean, if this happens, I need to readjust before the jerk.)Sets 2 Clean & Jerks | 135 lbs 2 Clean & Jerks | 165 lbs 1 Clean & Jerk | 190 lbs 1 Clean & Jerk | 210 lbs 1 Clean & Jerk | 225 lbs 1 Clean & Jerk | 240 lbs 1 Clean & Jerk | 250 lbs
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Purple band for the dips.5 rounds of: 10 Ring Dips 10 Wall Balls, 20 lbs
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Every 1 min for 8 mins 2 Front Squats | 155 lbs 2 Front Squats | 165 lbs 2 Front Squats | 165 lbs 2 Front Squats | 165 lbs 2 Front Squats | 165 lbs 2 Front Squats | 165 lbs 2 Front Squats | 165 lbs 2 Front Squats | 165 lbs
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I need to be attempting 185+ next time.Sets 1 Clean & Jerk | 165 lbs
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1/2 of one purple band; Rx: 8' wall balls.5 rounds of: 10 Ring Dips 10 Wall Balls, 14 lbs, 10 ft
