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Tuesday, May 2 2017

Posted by Mandee on May 1, 2017   |   20 Comments

 

 

WOD:

A. E2MOM Strength Rotation Stations: 2 rounds of:

Station 1: 1-5-10-15 strict HSPU, rest 10 seconds, to 1-5-10-15 kipping HSPU

Station 2: 1-5-10-15 strict pull-ups/chest-to-bar, rest 10 seconds, to 1-5-10-15 kipping pull-ups/chest-to-bar

Station 3: 1-5-10-15 strict dips, rest 1o seconds, to 1-5-10-15 kipping dips (ring or bar)

Station 4: 1-5-10-15 strict toes to bar, rest 10 seconds, to 1-5-10-15 kipping toes to bar

B. 10 Minute AMRAP of:

48 Double Unders

12 Strict Press  75/55   RX+ 95/65   (MRX  55/35)

OR

12 Shoulder To Overhead  115/75   RX+ 135/95  (MRX  95/65)

6 Over The Bar/Lateral Burpees

C. Shoulder Development:

10 Turkish Get-Ups Each Arm (light to moderate weight)

 

 

 

 

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20 responses to “Tuesday, May 2 2017”

  1. Nathaniel says:

    Sam luggin’ his weight round the lot again. He’s as bad as he is nice. Keep looking for a place to park that weight boss

  2. Mandee says:

    Stud. As nice as he is strong, and always a pleasure to be around! Way to be Sam! 🙂

  3. Bradley says:

    Looking good Sam! Keep showing out stud.

  4. Daniel Lynch says:

    Sam can do OLY’s like no one else.

    A. Mandee showing me how to do HSPUs better and gymnastics and stuff
    B. 3+62 Rx, Strict Press
    C. Turkish Get-Ups @ 16kg

  5. Michael Little says:

    6 +31 Rx+

  6. CJ VK says:

    A. ✅
    B. 4+49 Rx (S2O)
    C. Yesterday’s core development, 15 RMU & some handstand walk work.

  7. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :

    A. Back Squats – 4 reps @315 for 6 sets

    B. 15:15 rx +

  8. KOBRA says:

    Today’s Wod

    A. 15 Strict HSPUs – 15 Kipping
    15 Strict Pull-Ups – 15 Kipping
    15 Strict Ring Dips – 15 Kipping
    10 Strict T2B – 15 Kipping

    10 Strict HSPUs – 10 Kipping
    10 Strict Pull-Ups – 10 Kipping
    10 Strict Ring Dips – 10 Kipping
    8 Strict T2B – 8 Kipping

    B. 5+30 RX+

    Yesterday’s Wod

    A. 275 across for 6 reps

    B. 8:15 Scaled

  9. CoachDB says:

    UNCLE SAM is the MAN!
    Skills: all sets 5 reps
    WOD MRX = 5rds

  10. Steve Price says:

    4 rounds @ 135, scaled to 48 singles per round

    Sam is the Man, good as gold and a terror in the gym!

  11. Mandee says:

    AM Open Gym: yesterday’s WOD
    Back Squats: 6 sets 4 reps @ 210# across
    WOD: 11:39 RX+
    Core Development: completed

    PM Open Gym: Today’s WOD
    A. HSPU – 10 strict into 10 kipping
    Pull-Ups: 5 strict into 10 kipping
    Ring Dips: 6 strict into 6 kipping
    Ties To Bar: 5 strict into 10 kipping
    B. 6 + 24 RX+ with strict press

  12. Jamie Cherrypicker says:

    4+40 scaled, 96 SU, strict press

  13. Bradley says:

    5+54 Rx+ with S2O

  14. Jeremy M. says:

    6:15pm Class:
    A: 2 sets
    Hspu – 10 strict/10 kipping
    Pull-ups – 10 strict/10 kipping
    Ring dips – 10 strict/10 kipping
    T2B – 10 strict/10 kipping
    B: 5 rds, RX+ w/strict press @95#
    – Great class Nate/Kodi! Sam is one BA stud! Looking good buddy!!

  15. Andrew DeeOhDee says:

    5PM ODB
    5+8 Rx+ w/ strict press

  16. Mac says:

    5+41 rx+ w/ strict press