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Thursday, November 12, 2020

Sure

The movements that happened yesterday is history and what lies in front of you today is the present. You don’t have to redo yesterday but you need to do today movements because well, it’s today. From yesterday though, we remember the good’s and the bad’s then apply that knowledge getting ready for today’s new challenge for which we do not know the result. Use that data from yesterday making your history a form of personal growth and not of missed opportunities.
Have a great Thursday.

1.) 10 minute EMOM
Odd: 2 Split Jerk @ heavy
Even: 15 second Active Hold on Pull-up Rig->ME Toes to Bar until 30 second mark
2.) Sure
30/21 cal Row
21-15-9
Dumbbell Shoulder to Overhead 50/35lb
Dumbbell Push-up 50/35lb
30/21 cal Row
Note: db pushup goes like this: push-up begins in plank, hands resting on db’s, chest to db, push up and alternate between pulling db off the ground each push-up rep; each push-up + r/l arm row in plank=1 rep
3.) 5 rounds w/dumbbell
5 Goblet Squat
5 Single Leg Squat, right leg
5 Goblet Squat
5 Single Leg Squat, left leg
10 Reverse Hyper
Note: use bench or box to support not working leg
Session 2:
– for time:
21-15-9
Assault Bike
Pull-ups
Thruster 95/65lb
-EMOM 20 minutes
1 Snatch @ 70%
1 Muscle Up
-RomWOD

 

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Alex Ebert
11:24 @35#
Splits @125#
5
0
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Breanna Eger
12:15 20# DB
70# SJ w/a broken shoulder
8
0
Cancel
Cody Stelmach
9:02 rx
175x3, 185x1, 205(1 rep)
5
4
Ian Wilson
Nice Job Cody!
Ian Wilson
Cody Stelmach
Justin Peterson
Cancel
Grace Adler
Present DNF
Short on time today. EMOM ✅
5
0
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Ian Wilson
Some SJ work 185#
9:52
8
0
Cancel
Jim Koehler
14:15 35# s2oh, 20# push up
75# sj
3
0
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Justin Peterson
8:59
Up to 205lbs on Split Jerks
4
1
Cody Stelmach
Cancel
Kenzie Christy
8:26 35# DB, row part bc bothered hip everything else RX
jerks @142# 7-8 T2b each round slow goblets w 35#, pistols to box w right leg power snatch @95# and banded BMU 10 w thin red, 10 w lil thicker red band (no i still have not gotten another muscle up since summer if u were wondering)
9
1
Come back and we’ll get you 6-9 more!
Justin Peterson
Cancel
Mike Cegelski
11:11 40#
SJ- 155x2, 165x2, 185×1 Ass Bike Intervals
7
0
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Pauly VanderKelen
Snatch: 95,115,135,155,175,185,195,200#,failed 205#
10 Snatch Pulls @ 225# / C&J: 135,165,185,205,225,245,255# / 10 Clean Pulls @ 275# / 4x3 Strict L-Sit Ring MUs started sitting on the floor / EMOM10: 10 snatches with 35# kettlebell alternating arms every round.
0
0
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Theresa Rosenquist
11:04**
**Mods - #20 DBs (SA-L on S2O). Goal: >/= 925 cals/hr thru rows✅ PJk at #25-L/#12-R.
4
0
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Trevor Snyder
12:01
40#’s, deceivingly hard, showed up late so no emom
3
0
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Yvonne Otero
11:48, 15# DB, regular mod push ups
SJ 55#
8
0
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