Monday, 8/18/2014

No classes on Saturday. If you are not signed up for the In-House Competition come cheer on those who are competing.

Warm Up:
2 minutes Jump rope
20 Dislocates
20 Arm Circles
20 Bear Hugs
20 Leg Swings
20 Air Squats
5 Knees-to-feet

Mobility
Squat Mobility (band anchored or band around knees or ankles)

WOD:
4 Rounds
10 Power Cleans (155#/105#)
15 Wall Balls (20#/14#; 10’/9′)

Core/Strength:
3×8 Ring Supermans

3×8 GH Raises

Post your results to the comment section.

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  One thought on “Monday, 8/18/2014

  1. August 18, 2014 at 10:31 am

    Smolov: 260# x 7 x 5
    WOD: 7:21 Rx’d
    Core done

    Like

  2. sburks1
    August 18, 2014 at 1:58 pm

    WOD:

    DNF – felt a pull in my groin so quit after round 1 + 2

    Mobilizes the remaining time. riceing tonight and asking God why I’m falling apart..

    Stupid groin.

    Like

    • August 18, 2014 at 2:24 pm

      After he lets you know, send him my wAy

      Like

      • sburks1
        August 18, 2014 at 4:46 pm

        Will do Jamie. . :-/

        Like

  3. August 18, 2014 at 2:23 pm

    DNF

    2+13.

    First ever not finishing a WOD. Had to eat some humble pie and listen to my body.

    Like

  4. billy
    August 18, 2014 at 5:08 pm

    strength
    1RM deadlift
    345# PR
    (slowly but surely creeping up to 400)

    45 min ruck march w/85# ruck

    wod
    10;10rxd

    Like

  5. Dennis
    August 18, 2014 at 5:42 pm

    155 never felt so heavy. 10:51 Rx

    Like

  6. Sam
    August 18, 2014 at 6:28 pm

    11:38 @ 135#
    Didn’t care about time, focused on form, function and proper set up each rep. Technique was solid throughout and improved each round as I got more comfortable. Shoulder felt really good.

    CORE (slight mod)
    Completed but subbed Nordic Negatives for GHR…which are essentially a reverse GHR. 5 second count lowering yourself (Airrosti told me to do it)…

    Like

  7. jasonyovich
    August 18, 2014 at 6:32 pm

    9:09 RX

    Like

  8. Kira
    August 18, 2014 at 6:45 pm

    I swear I wasn’t avoiding wall balls….had to spend 6 hours sitting on a hard plastic chair at work today for the first time in 3 years…it was horrible. I don’t know how people do this every day.

    Like

  9. August 18, 2014 at 6:50 pm

    9:24 rxd

    First metcon back from vaca and it definitely felt like it!

    Like

  10. Coach Cat
    August 18, 2014 at 6:55 pm

    Worked up to 83# snatch. 1 fail at 88# and stopped. Core is weak and shoulder stability is not there.

    5 KB windmills each side. 5 sec hold at bottom @18#

    Metcon 8:00 rx’d

    2×8 ring supermans
    Too much nerve pain on GH raises.

    Like

  11. August 18, 2014 at 7:58 pm

    13:00 @ 95#, wall balls Rx

    On an exciting note, while trying to figure out what weight I was going to use for the cleans, I PR’d my clean @ 105# (1 rep). Yay! However, I felt that it was too heavy to attempt my newly attained PR for the whole WOD, so I scaled down to 95#.

    Like

  12. jbeloncik
    August 18, 2014 at 9:00 pm

    Started with Rx weight but missed a couple cleans in the first round and dropped it down to 135. Looking back, I should have just left the weight alone, slowed down and focused more on making sure each rep solid.

    Like

  13. StaceyD
    August 18, 2014 at 9:24 pm

    WOD: 12:18 @ 65#, wall balls Rx

    3×8 ring supermans
    2×8 GH

    Like

  14. David the Sweaty Stud
    August 19, 2014 at 5:28 pm

    9:45 rx’d, Those wall balls hurt after saturdays wod!

    Like

  15. Kira
    August 24, 2014 at 12:14 pm

    Did on Sunday

    14:09 @ 83#

    Like

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