Announcements:
The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.
Fitness
A. Every 75 Secs for 5 Sets
5 x Deadlifts
15 x Air Squats
B. 3 Rounds AFAP
15 x Push-ups
30 x Russian Swings
Performance
A. Every 75 Secs for 5 Sets
Snatch Deadlift + Snatch Pull + Snatch
B. 3 Rounds AFAP
10 x HSPU (Advance) or 3 x Wall Walks
12 x Power Cleans @ 135lb/95lb
Sport
A. Every 75 Secs for 5 Sets
6 x TNG Power Snatches
B. 3 Rounds AFAP
12 x HSPU @ 4inch/2inch
50 x Double-unders
-Post results under comments
AM: 5 mile recovery run; 45:10
Performance
A. Done at 75# to work on proper form
B. 6:35 @ 85#.
First time doing wall walks so had a couple of false starts.
A. 95
B. 6:21 @110
Performance:
A. 95-115-115-115-115
B. 5:16
Performance:
A. 55-55-60-60-65 (need to keep working on the full squat)
B. pushups and cleans @ 60 (6:03)
Snatches at 85
Sport workout but couldn’t manage the deficit today. HSPU felt much more difficult than normal I had to do lots of singles. Ugh. I’m gonna blame the extra 6 lbs haha jk;)
My dubs actually felt amazingly fast all day until I started realizing I had an audience haha. I didn’t know I could get stage fright from dubs. My eyes started going crosseyed. Apparently I have to practice them in front of people.
Sport:
A. @ 85# (worked on form and quickness with TNG)
B. 12 pistols (giving my shoulders a rest)
50 DU’s (these were not “on” today, must of been a little tired).
5:42
Sport
A. Done at 85. Tried to focus on getting under the bar and not muscling it up. Good to practice TNG since I usually don’t do that many in a row.
B. Done- 7:18. Not terrible but could use some work. Tried to break my sets up into 3’s and 2’s on HSPU. Need to work on consistency. Double unders went okay.
Performance done at the Firehouse
A : Done @ 115
B : 7:07 Rx
6:30 PM:
A. Snatch complex: 85-85-95-95-100
B. HSPU/95# cleans 4:09
Should have done deficit hspu… First two sets 10 unbroken and felt pretty good.
Performance
A. Snatch Complex 95-95-115-115-115
B. 7:30 Rx weight with wall-walks
Performance
A. Snatch Complex 65-65-65-65-65
B. 8:30ish wall walks and 75
Performance
A. Snatch complex — 95, 95, 95, 95, 95lbs.
B. 6:45 — wall walks and 115lbs.
Sore shoulders and elbows….
Performance
A. 85, 95, 95, 105, 105- Need to still work on hitting my hips instead of my thigh…. Thinking I need to drop weight and work more on form!
B. 10:20sih…… Last to finish but was determined to get all HSPUs….. Was on my last HSPU for literally 2 minutes… Just couldn’t punch it out. Finally widened my grip and went right up!
Cleans at 95, 95, 105
A. Fitness 155 DL
B. Fitness 5min 23sec.
Felt good enough to add 20 abmat situps, when I started in April I couldn’t even do 20 situps.
A.) 165 Snatch cycle
B.) Performance 6:01. First set of handstand push ups was a breeze, then couldn’t do any more, so that slowed me down.
Performance
A. 65lbs
B. 6:05, 65lbs, walk walks.
Worked on HSPUs after class and strung together two! Pretty stoked.