A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
Rest 3 minutes between sets.
A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
Rest 3 minutes between sets.
Bryan – A. 6 reps at 175#. B. Run 400m vs. row, dumbbell ground to overhead (60#). 15, 15, 15.
165×6,185×6,205×4,215# ×4,220# ×4.
Done using 24kg kb -67 gth done Alternating kb
Strength:
Front Squats: 225×4, 245×4, 265×4, 285×4, 305×4
Split Jerk: 225×1, 245×1, 275×1, 295×1
Conditioning:
1:45 on rows, between 5-10 reps ground to overhead with 55lb DBs. Was slow and more of a Romanian Deadlift to hang clean and jerk than anything to protect my low back.
A- Had to change from E3MOM15 to E2MOM10 due to time constraints. Tried to focus on the timing as opposed to weight/ 205/6, 205/6, 205/6, 215/6, 235/6 B- Altered this as well to something more similar to a 3RFT of 500M row/ 10 KB Ground to Overhead at 70#. Rounds were finished around 2:45-2:50 so time to walk back to rower and set up basically at 3:00. Essesntially did 3, 3:00 rounds. 1- 10 reps at 70#KB 2- 10reps at 70# KB 3- 14 reps at 70# KB (didn’t have to worry about getting back to rower so used remaining… Read more »
A. 205# x 6, 215# x 6, 225# x 6, 235# x 6, 245# x 6
B. Instead of Dumbbell Ground to Overhead I did barbell clean & jerks at 155#
10, 9, 6
A. Pause FS 5×185-185-185-190-195
B. Went with 50# db alt snatch
rows all at 1:45 // 14-13-17
4 x 225, 245, 265, 280, 300 (paused)
1.51, 12
1:48, 13
1:47, 16
70# DB Snatch for GTH
A. 185×5. 195×2. Tempo makes it a lot harder.
B. Didn’t have DBs so did row then GTOH w 135# barbell. 6, 8, 8 = 22 total.
A) 5×4 @ 215
B) Yes, when in doubt, do what Chris does – so I did 70lb DB snatch. 19/19/18
… correction do what Chris does only faster …
Haha, that doesnt happen too often. I’m only good at obscure things, like DB snatches.
A. 225, 245, 255, 265 x6, 275×4. Every set felt heavy.
B. No rower. Ran for about 2 min. Didn’t get the memo to go heavy on the DB G2O. Just tried to keep moving for the remainder of the time. 35lbs x10,11,14
Part A only today. Fighting another cold, damned toddlers…
155(5)/165(4)/175(3)/165(4)/165(4)
A) Pause front squats (31×1)
5×6 @ 215
B) 500m row + alternating DB snatch @ 70#
1:50.3 + 16
1:47.9 + 17
1:48.6 + 18
Ian and I joked about the confusion on the ground to overhead specifications and decided when in doubt follow Chris lol.
Hi everyone! Quick question: Is the DB Ground to Overhead with 2 Dumbbells like so: https://www.youtube.com/watch?v=to7sTIDeNUg or is it with only 1 Dumbbell so we could do a DB Snatch?
Thanks!
2 equal weights, you could use kbs. Go as heavy as you can without resting the weights
Got it, thanks! 🙂
Yep! Thanks for answering Ryan!
A. Pause Front Squats @ 31X (OT3M)
6 x 165/175/185/195/205
B. As Rx – 500m row w/ alternating 70# DB Snatch
14/15/15
Great job today Chris!
Squat everyday:
Back squat up to 300lbs
“Competition” strength A.
Jerk up to 250lbs out of rack
Row 10 rounds 30:30
Nice job Steve!
A) 90kg x 5 reps
B) 1;55 Alt 19 x GTHO @ 24kg x3
Great work!
Morning!! ?
A) 60kg x 5 reps each set. That 1 sec pause at top made this tough!
B) 1:52 split 7 x GTOH @ 15kg per hand / 1:52 split 6 x GTOH / 1:51 split 5 x GTOH. Disappointed not to keep lifts continuous but just couldn’t! Cheeky little wod!
Great work Georgia!!
Thanks!