A1. Bench press, 5-5-5 (+); :10 rest
A2. Ring rows, 3 x 10-15; 4:00 rest
B. Power clean + split jerk, 5 x 1.3; 2:00 rest
C. Ab work of choice, no more than 50 total reps

Post loads to comments.

Hal soaks in a beautifully executed 1-arm trap 3 raise.

SCHEDULE NOTICE: Our first class of the day begins at 12:00.

For those who may be wondering why we’ve been performing some of these more obscure scapular movements, James Fitzgerald (OPT) posted this timely piece just yesterday.

Good info in there covering scap/shoulder health and the need to stick to a well thought-out and balanced program rather than simply picking what looks hard/fun…

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A1: 91 X 10
A2:15/15/12
B: 75/85/90/95/95
C: 50 GHD sit ups

Then I did 30 switch lunges & 30 back extensions
I planned on doing 3 sets but I quit. It is a good thing I quit, b/c when I came in from my freezing cold garage, my dog was eating the cookies I baked to take to a cookie exchange!

part 1:
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec — 95×3/10×35/115×2/115×2/115×2, the timing killed me
A2. Chin Ups; 25 unbroken x 5; rest 4 min — all sets of 15 UB
B. 100 GHD sit ups for time — 7:04, ouch.

rest 6+ hours — more like 2…

part 2:
5 sets:
Row 250 m @ 90%
12 burpees
35 double unders
rest 90 sec
(rest 10 min)
5 sets:
35 double unders
12 burpees
Row 250 m @ 90%
rest 90 sec — Done. And it was God-awful and I never want to do it again. 🙂

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec (225×3,235×3,245×3,255×3,265×1)
A2. Chin Ups; 25 unbroken x 5; rest 4 min (done)

B. Then 5 sets:
Row 250 m @ 90%
12 burpees
35 double unders
rest 90 sec
(?,2:10,1:58,2:18,2:09)

C. 50 GHD sit ups for time — 3:10

D. 1 set of 8 reps each @ 30X0 Ext Rot(15), Trap 3(12), Powell(12)

Always a pleasure to workout with Glenn, and thanks to Esteban and Jenna for correcting my wishful double-under counting…1:46 did seem unreasonable round 1.

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. Chin Ups; 25 unbroken x 5; rest 4 min
B. 100 GHD sit ups for time
A1. 185, 195, 205, 215, 225 all for 3 reps
A2. Unbroken
B. 6:03
rest 5 minutes

5 sets:
Row 250 m @ 90%
12 burpees
35 double unders
rest 90 sec
Didn’t time rounds, first three felt real fast..started fading after that. Didn’t do 2nd go around of this dirty little triplet.

Schedule change…a smart man would have checked that BEFORE showing up at the 0600 class…rookie mistake! Get out of bed Flamm!

Schedule change is not permanent, Armey – just today…

A1: 91 X 10

A2:15/15/12

B: 75/85/90/95/95

C: 50 GHD sit ups

Then I did 30 switch lunges & 30 back extensions

I planned on doing 3 sets but I quit. It is a good thing I quit, b/c when I came in from my freezing cold garage, my dog was eating the cookies I baked to take to a cookie exchange!

A. 84 (7)

A2. 15/10/10

B. 75/80/85

C. 50 GHD SU

Tabata ball slams with the 4KG ball, low 11, high 20 then right to DU :60 on/ :60 rest

13, 13, 43, 38

Forgot how to do DU, really frustrating!

A1. 155 (9)

A2. 3×15

B. Back rehab (oly moves)

5×5 inverted burpee/handstand push-up (1 ab-mat)

C1. 15′ L-Rope climb

C2. 50 arch rocks

C3. 50 hollow rocks

“Lynne”

BW Bench: max reps

Max Pullups

3 min rest b/t each

BW: 220

10/33

8/22

8/21

6/20

7/20

part 1:

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec — 95×3/10×35/115×2/115×2/115×2, the timing killed me

A2. Chin Ups; 25 unbroken x 5; rest 4 min — all sets of 15 UB

B. 100 GHD sit ups for time — 7:04, ouch.

rest 6+ hours — more like 2…

part 2:

5 sets:

Row 250 m @ 90%

12 burpees

35 double unders

rest 90 sec

(rest 10 min)

5 sets:

35 double unders

12 burpees

Row 250 m @ 90%

rest 90 sec — Done. And it was God-awful and I never want to do it again. 🙂

just noticed my typo… didn’t do 10×35 on the squats lol did 105×3….

14″ Close grip bench press, 3010: 220# (93% of 1RM)

Deadlift 1×5@255, still a little weak

B. 185/185/185/190/190F(2)

C. 2 Rounds, untimed: 10 GHD Wall Balls, 10 strict K2E

2×25 pushups, AFAP, hands 1.75″ off ground.

A1: 175lbs (5)

A2: 3×10

B: 95/115/115/145/155

C: 50 sit-ups

A1.92 (5)

A2. 6×3

B. 85 Ib

C. Monday’s WOD @ 6:08

A1: 65 (5)

A2: 10-10-10

B: 65#

C: 50 ab mat sit ups 1:51

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec (225×3,235×3,245×3,255×3,265×1)

A2. Chin Ups; 25 unbroken x 5; rest 4 min (done)

B. Then 5 sets:

Row 250 m @ 90%

12 burpees

35 double unders

rest 90 sec

(?,2:10,1:58,2:18,2:09)

C. 50 GHD sit ups for time — 3:10

D. 1 set of 8 reps each @ 30X0 Ext Rot(15), Trap 3(12), Powell(12)

Always a pleasure to workout with Glenn, and thanks to Esteban and Jenna for correcting my wishful double-under counting…1:46 did seem unreasonable round 1.

A1: 70lbs (7)

A2: 3×7

B: 55 clean only, shoulder hurt on the jerk

C: 25 GHD sit ups, 25 ab mat sit ups

A1. 145 (12)

A2. 11 11 14

B. This hurt my shoulder

C. 2.5 sets of 20 situps, 80 double unders

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec

A2. Chin Ups; 25 unbroken x 5; rest 4 min

B. 100 GHD sit ups for time

A1. 185, 195, 205, 215, 225 all for 3 reps

A2. Unbroken

B. 6:03

rest 5 minutes

5 sets:

Row 250 m @ 90%

12 burpees

35 double unders

rest 90 sec

Didn’t time rounds, first three felt real fast..started fading after that. Didn’t do 2nd go around of this dirty little triplet.

Miss daddy’s presence at the gym!

Starting Strength

Squat 3x5x315

Bench 3x5x200

Chins w/23# vest 14,10,10

Whoops that Rich V a couple back was actually me, Amy!