Warm-Up.
Thoracic PAILs &RAILs
Thoracic Spine Isometric Holds

Followed by…

Two Sets of:
Russian Babymakers x 5
Cuban Press x 5
Close Grip Overhead Squat x 5

Followed by…

Two Sets of:
Muscle Snatch x 3
Snatch Drops x 3 (lower for each one)
Sotts Press x 3
(Sotts Press for the under-mobile athlete)

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

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Janelle Winston
Janelle Winston
June 26, 2019 5:57 pm

Outside
14:19 – outside

UB OVHS

Ryan Powell
Ryan Powell
June 20, 2019 3:29 am

A. Worked up to 135
B. Subbed row for run, 17:15, unbroken but slow OHS

Edwin
Edwin
June 19, 2019 7:52 pm

A. Snacth done with 150lb
B. NANCY done in 16 min.
I just start training INVICTUS program again this week. ?

Janelle Winston
Janelle Winston
June 19, 2019 5:09 pm

Went for a “recovery run” instead of Nancy today. It’s hot for AK today and I want to add a bit more running in so I don’t completely lose it.

I didn’t time it because I wanted to take it easy and I am super competitive with myself about min per mile. It was somewhere around 25 min for around 3 miles.

Corey
Corey
June 19, 2019 4:40 pm

Well if I have a wheelhouse, this was about as far away from it that it could be.
A worked up to 145, but couldn’t drop very low
B 13:50 with 35 bar.
5 years ago I would run away from this workout. So happy I did it

NicholeKribs
NicholeKribs
June 19, 2019 1:27 pm

Did the Fitness portion A but did 3 position snatches instead of snatch grip RDL.

B. Nancy: 14:06 – could definitely have shaved time off my runs but wanted to go easy on my runs as I have been having some issue with my left calf! It felt good throughout, was just tentative with it!

Candy Olkey
Candy Olkey
June 19, 2019 12:51 pm

June 14 WOD
A. Strict Press – based off 87#
65#x5, 70×3, 75×1, 75×3, 80×2, 82×1 (attempted 85 for 1 but failed)
65#x 8, 65×8
***went 5# heavier first 5 sets and 2# heavier 6th set than in May. Stayed the same on the sets of 8.
B. AMRAP 12 min – 2Rounds + 17 GBSO
Rows – 1:06/1:07/1:07
SADBPP – 10/10
Goblet Box step overs – 10/10
***3 GBSO and 157m less than when done last August
NOTHING in the tank today….but super happy with the Strict Presses.
L-Glutamine take this head cold away!!

Simo
Simo
June 19, 2019 10:09 am

Evening session:
3 Sets
Snatch grip Romanian deadlift x8 @tempo
Ab wheel roll outs x15 @tempo
Hanging medball leg curls x15 @tempo

4 sets
Paused leg extension x15 30/30/35/35 kg
Paused GHD Back extension x15

Diego Tuzi
Diego Tuzi
June 19, 2019 9:18 am

Warm-up
A: 35/40/45/45/50/55/55/60 kg
B: time 20:43 (I was tired today but I did my best).

Bye..

Simo
Simo
June 19, 2019 10:10 am
Reply to  Diego Tuzi

Put in the work!

James Pierce-Dalton
James Pierce-Dalton
June 19, 2019 10:58 am
Reply to  Diego Tuzi

Heavy snatches Diego!

Martin Beaudoin
Martin Beaudoin
June 19, 2019 8:41 am

A. OH stability was horrible today but I thoracic work and felt super mobile after. Sotts press es never felt as easy. On snatches, I couldnt hold weights overhead. Missed more than 50% of my reps with “light” weights. Dropped to super light and worked on technic.
B. Done rX 13:30, all OHS UB.

My cardio improved as fast as my strenght decrease. Its starting to frustrates me even if my priority is to stay healthy.

Martin Beaudoin
Martin Beaudoin
June 20, 2019 7:13 am
Reply to  Michele Vieux

I will give it a go, thank you!

Simo
Simo
June 19, 2019 10:09 am

Great work man!

Chris M.
Chris M.
June 19, 2019 7:16 am

A. Snatch Complex (OT2M) as Rx:
115, 125, 135, 145, 150, 155, 160, 165
B.”Nancy” as Rx: 12:40
… +/- 1:30 pace, UB OHS – been an hour since I finished … still sweating.

WavyDave
WavyDave
June 19, 2019 4:22 am

Back from a stint of travel.

A. Worked up to 145#

B. Subbed in 400m row for runs. OHSs done at 95# UB but slow. 16:13. This was a grind.

Simo
Simo
June 19, 2019 6:37 am
Reply to  WavyDave

Good start today!

James Pierce-Dalton
James Pierce-Dalton
June 19, 2019 10:59 am
Reply to  WavyDave

Nice going UB, and loving the new pic!

jeong jinseong
jeong jinseong
June 19, 2019 4:13 am

14:38

Chris Pugliese
Chris Pugliese
June 19, 2019 4:01 am

Good morning everybody…

A. 115#; shut it down after 6 rounds
B. 14:23; scaled to 75#. all ohs UB. round times were 2:47/2:48/2:53/3:03/2:52. first time doing this wod.

Shaun Gross
Shaun Gross
June 19, 2019 1:35 am

Made up last nights workout.

A.
Barbell thrusts – 170kg. Done with shoulders supported on ground. Tempo faltered a bit to be honest but tried to hold at the top and lower slowly.
Band pull aparts – done with black band.

B.
Done rx – 7:18
Lateral barbell burpees in 3:50. Powercleans in sets of 5 with last round a set of 10.

Tough.

Simo
Simo
June 19, 2019 6:35 am
Reply to  Shaun Gross

Fast B dude!

Simo
Simo
June 19, 2019 1:10 am

A. E2M Snatch complex as described
50/55/55/60/60/65/65/70(PC-ish)/70(1+f)
Good pull under the bar today, speed and stability was on point. At the 70 kg I tended to shoot up with the bottom too early.

B. 5 RFT
500 m rowing 1:55-1:58
15 OHS 40 kg UB
17:51
Focused on nasal breathing on the rower and steady work through the 5 rounds.

James Pierce-Dalton
James Pierce-Dalton
June 19, 2019 2:37 am
Reply to  Simo

Nice going UB on the OHS!

Simo
Simo
June 19, 2019 4:18 am

Thanks James!

James Pierce-Dalton
James Pierce-Dalton
June 19, 2019 1:07 am

This is supposed to be Friday’s session, but getting it in now so I have 2 days of recovery before the Spartan Super on Saturday. Wasn’t expecting a lot as legs still super sore from all the squatting on Monday. A. Deadlift waves 3 1 3 1 3 1 B. 12 mins to build to a heavy single and heavy 10 deadlift Single – went every 2 mins for 3 rounds 170 182.5 187.5 (f). 185 could have been there, 5kg was a big jump. Still a 7.5kg PR and now just over double bodyweight! 10 rep – went for… Read more »

Simo
Simo
June 19, 2019 4:18 am

PR deadlift! Nice!

James Pierce-Dalton
James Pierce-Dalton
June 19, 2019 10:59 am
Reply to  Simo

Need new legs now!!

Joe
Joe
June 18, 2019 9:35 pm

For A how many snatches per set? Is it just one snatch every 2 minutes for 16 minutes?

Simo
Simo
June 18, 2019 10:03 pm
Reply to  Joe

E2M two snatches (one snatch from below the knee + a second snatch from the ground)

Joe
Joe
June 18, 2019 10:54 pm
Reply to  Simo

Thanks

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