Tuesday, 2/3/2015

Rig moving party will occur at noon on Saturday, 2/7, followed by Happy Hour(s) at Dogfish Head in Chantilly (Greenbriar shopping center). All are welcome!

Please sign your electronic waiver!

Mobility:
Scapulas

WOD:
30-20-10
Power Cleans (155#/105#)
Wall Balls (20#/14#; 10’/9′)
15 minute time cap

Core/Accessory:
3×8 Gymnastics Wipers

2x Monster Walks

Post your results to the comment section.

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  One thought on “Tuesday, 2/3/2015

  1. February 3, 2015 at 7:35 am

    Comp Strength:
    15 Bear Compex for time @205#
    First BC @205# (PR) the the following 14 BC @185# 13:56
    Back Squat:
    5×3 @255#

    OHS work : 20 reps UB @95# in 30 seconds, 10 reps UB @95# in 13 seconds.

    Like

    • ish
      February 3, 2015 at 2:24 pm

      Pink and Black is ready for the Wed… Have a nice surprise at the end of the WOD 🙂

      Like

    • Pink and Black
      February 3, 2015 at 2:26 pm

      Are you ready? No really are you ready?

      Like

      • February 3, 2015 at 3:28 pm

        Just another day, another WOD, with more GAINZ to be had. Looking forward to surviving the experience for sure!

        Like

  2. February 3, 2015 at 10:03 am

    WOD: 12:14
    Cleans 75# (some from the ground, some from the hang)
    Wall Balls Rx

    Core/Accessory:
    3×8 Gymnastics Wipers (knees bent)
    2×15 Monster Walks (purple band)

    Like

  3. February 3, 2015 at 1:49 pm

    Morning Strength:
    Deficit HSPUs 5×5:
    1×5 with a 25# plate to the floor
    2×5 with a 25+15# plate to the floor
    1×2 with a 25+15+10# plate to the floor (failed on 3rd rep)
    1×2 with a 25+15# plate to the floor (failed on 3rd rep

    5×2 Snatch Grip deadlift
    103, 113, 113, 118, 118

    Like

    • February 3, 2015 at 8:10 pm

      Preparation for Saturday’s competition

      Metcon: 10:55 rx’d

      Like

  4. Daniel Karkee
    February 3, 2015 at 8:22 pm

    Coach Adam…How can I improve ankle mobility while having fun?

    Like

    • February 3, 2015 at 8:40 pm

      Sadly, with few exceptions, mobility and fun don’t go together. It’s generally not sexy or fun, it hurts, and take time, but the payout is sweet!

      Like

  5. February 3, 2015 at 9:41 pm

    WOD: 11:49 @ 55#
    14# WB

    Like

  6. February 3, 2015 at 10:31 pm

    14:02 – 95# cleans, 14 # WB

    Like

  7. StaceyD
    February 3, 2015 at 11:12 pm

    Unexpected rest day due to changing volleyball schedule, but the practice gym had an erg, so…

    4x500m: 2:08, 2:10, 2:06, 2:07 –> took ~15 seconds off per round from the last time I tried this.

    Also, worked on HSPUs, trying to lower myself gracefully – 2×3. Making progress, and got better than half way down before I scared myself.

    Like

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