Lift: 1 power clean + 1 squat clean
7 working sets
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WOD:  “Nowhere to hide”
15-12-9
Thruster 135/95
Burpee box jump 24/20
Power clean and jerk 135/95
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Mobility: couch stretch

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Bailey …. 301 – a picture is worth a thousand words

Tonight was off the hook!  PR’s out the wazoo, after a Toe 2 Bar bonanza.  Really, that kinda thing shouldn’t happen, but the atmosphere in the gym was electric.  You guys and gals amaze me.  Thank you to everyone who came out an competed, judged and supported.

Lift 12 minutes of:
Minute 1: 10 tempo ring rows (3 second descent)
Minute 2: 20 anchored abmat sit-ups
Minute 3: max strict handstand push-ups (if you can do more than 10 add deficit)
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WOD:
Tabata row on damper 8
Tabata row on damper 5
Tabata row on damper 2
Score calories rowed on each different damper setting
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Mobility: banded splits
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Halie

CFG Open 15.1

15 T2B

10 deadlift 115/75

5 snatch

AMRAP 9min.

15.1a

1 rm Clean & Jerk

minutes 9-15

Lift: Accumulate 10 spilt jerks at at least 85% of your 1rm

WOD:
8 min AMRAP of wall balls
-
Every time the ball drops, 20 mountain climber penalty
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Mobility: traditional quad and hamstring stretches
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We all gottem’ and they all stink.

Tuesday

WOD: Time trials
1) row 500m for time

2) 50 Burpees for time

3) 40 box overs for time 24/20

4) 150 double unders for time

5) 10 suicide (half/full) sprints for time
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Mobility: Lax ball smash anterior shoulder, trap calves
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Utilitarians

Lift: Overhead Squat
15 minutes to build to a heavy double
-
WOD:
4 minutes to get as far as possible (if you get thru it, start back at the top)
21-15-9
Overhead squat (95/65)
Pullups
-
Rest 4 minutes
-
For time:
Complete exact rep scheme you achieved in the AMRAP for time.
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Mobility: OH band distraction
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Ronan and Pat

 

Lift: Deadlift 5 X 2
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WOD:
40 double-unders
20 deadlifts 135/95
40 double-unders
20 deadlifts 185/125
40 double-unders
20 deadlifts 225/155
40 double-unders
20 deadlifts 275/185
40 double-unders
20 deadlifts 315/225
*AMRAP 10 min*
Score total reps.
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Mobility: iliacus work place KB handle just inside the hip bone, contract/relax
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Red Velvet

 

Lift: Bench Press 4 X 8
-
WOD:
row 3 min.
muscle-ups 1 min.
*4 rounds*
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Mobility: banded bully stretch

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Cephorah is always smiling

Lift: Back Squat 5-3-1+ 75%,85%,90%
-
WOD:
thruster 95/65
burpee over the bar
12-9-6
rest 1 min.
burpee over the bar
thruster
6-9-12
*for time*
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Mobility: banded hip opener, band pulling to side

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Jasmine and Amy – helping each other out with a little mobility.