15 bj (must stand at top) 24/20
12 pj 115/75
9 ttb
*post score to comments
Don't forget to sign up for the OPEN (March 6th- April 7th)
*Stay tuned for info about Open WOD's under the lights
1. Snatch Complex- 5 sets of: pwr snatch + Hang Sqt Snatch + Sqt Snatch - keep same weight across
2. The Chief's Snatch
5 RFT
AMRAP 3:
3 power snatch 135/95#
6 HR Pushups
9 Squats
1 min rest between res
3. 5 rds NOT for time
8 Glute Ham Raises
12-15 band pull a parts
1. ""Hulk Hogan""
ReplyDelete10 Rounds of:
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 225
7 Burpees
Post times for all 10 rounds.
1:10,1:11,1:09,1:12,1:10,1:13,1:17,1:13,1:32 (slipped on floor rep 4 on pc), 1:19 (slipped on floor rep 5 on pc)
5 Rds + 11, 55#
ReplyDelete- This WOD felt pretty brutal
- Was happy I was able to stick with the TTB and fight through them all
- Did my heaviest Bear Complex in warmup @ 95#
Per Julia Barndt:
ReplyDelete“I wish more Apexers would sign up for the Mayhame comp. “
I couldn't be happier to see Apexers getting involved within the community(Comps/Runs/Etc). If you ever need advice/strategies going into a comp, please do not hesitate to ask any of our trainers or athletes!
There's also a team comp(2M/2F) - Mid-Atlantic Affiliate Challenge- April 27th & 28th. The Rx Division is closed but the scaled is still open. Apex was lucky enough to get into the Rx division- it filled 60 spots within 50 min.
I was pretty dazed and confused this morning..
ReplyDeleteBear I got to 110#
12.3 WOD: 9 rounds 18 reps.. Strung all push jerks (amazing how much more efficient a push jerk is then a push press/shoulder press like I usually do :P), and toes through rings.. Box jumps I did half regular half step up.. Just wasn't feeling it today but kept moving.. Still think the rounds were much better than last year..
Also, through my confusion, I managed to put a check in the drop box thingy this morning without my name card.. Sorry for being sloppy today, next time I'll get a little more sleep..
7 Rds + 1 Rx. Not a stellar morning for me, and fewer reps than last year. This is one I'd like a do-over...I think that a bad night sleep and a 4:30 am rising played a role.
ReplyDeleteAs for the Mayhem, Lauren Petersen and I are thinking about it!
WARM UP 65#
ReplyDelete6 RDS + 18
50#
Each rd. 4TTB,5JTTB
Bear Complex - 90#
ReplyDelete12.3 WOD
6Rds + 7 60#
Great job this morning Tony - way to go with those EXTRA Push jerks:) Nice chatting!!
1. Front Sqt + Push Jerk + Front Squat + Split Jerk- 135/165/195/225/245
ReplyDelete2. Close Shave
20 Clean & Jerks - 155
1,000 m row (3:47)
20 Clean & Jerks 155
7:42
3. Burner
3RFT
15 GHD
20 KBS 53#
30 DU's
5:11
DU's fell apart last rd
6 rounds + 31 reps
ReplyDelete65#
Need to start increasing my intensity and losing the ego. Thanks for the tough love Josh!
By the way-Happy Fastnacht Day! Dig in!
ReplyDelete10 rds+ 1 95#
ReplyDelete245# Bear complex
scaled to 16" and TTR
71# on Bear Complex
ReplyDelete9Rds + 22 31#, 2 45 plates...The rhythm is gonna getcha! But I got it finally.
Great INTENSITY tonight! ;)
155# Bear Complex
ReplyDelete9rds + 19
65# push jerk
20" box jump
TTR
7 rds + 4 RX
ReplyDeletecompared to 5rds+15+6 last year in the open
I forgot how tough this wod was!!
10 rds + 15
ReplyDelete2 - 45# plates for box jumps
31# push jerk
TTB on the floor
8 rounds + 27
ReplyDelete35 #
Toes to rings
185# Bear complex.
ReplyDelete6 rounds + 16 Rx.
5 and 6pm great intensity tonight. Thanks for really stepping up ur games.
ReplyDelete125# bear complex...failed miserable at 135#
ReplyDeletednf wod...but i agree with josh you guys were moving!! good job everyone!
120# bear complex
ReplyDeleteHappy with that # since lowering the bar from overhead to back scares me a bit. I like my c7.
10 rounds + 3 rx
Felt good
65# Bear Complex - struggled a bit with this because my back was tight, I wasn't warmed up enough.
ReplyDelete10 rounds + 10 35#, scaled 16" box and TTR to keep the intensity up
165# bear complex pumped about his!
ReplyDelete8 Rounds + 16
65# jerk
20 box
swallowed the ego and did the, "lay down feet up, hit bar" ups....
Probably should have gone lighter on jerk weight to keep moving, in theory it was a good weight... in execution I stood corrected!
155# Bear complex
ReplyDelete6 Rounds + 20 reps RX at 115#
Could of got more rds but was doing 15 reps on the push jerks . Doing yesterday's workout three times had me brain washed into thinking I was to do 15 reps.
morning: 6rds + 11 #60 20' step down
ReplyDeleteEvening: 8rds + 18 #50 16' cycled correctly per josh :)
And I am dam proud of you Cassandra!! Great work. Mitch thank you for doing Lay down TTpost.
ReplyDelete1. Halting Snatch Dead lifts
3x2 - with a snatch width grip pull the bar to a position above the knees, pause and continue to the pockets with chest over the bar (aka ""the jumping position""), pause again a second time before for standing to full extension. (275#)
2. Halting Power Snatch
3x2 - with a snatch width grip pull the bar to a position above the knees, pause and continue to the pockets (aka ""the jumping position""), pause again a second time before Power Snatching the bar overhead. (175#)
3. 7RFT:
7 OHS, 95/65
7 Burpee Box Jumps, 20""
5:44
Games Class:
ReplyDelete1. 125#
2. 3+9/3+3/3+3/3/3+1 105#
3. Did back extensions instead of GHR my calves were tightening up
Hit #215 Bear Complex, missed 225 (should have gotten it). Open WOD got 10 Rds + 27 reps #105 and then in the 4th rd I dropped down to #95 to keep the intensity high. Felt good and never stopped moving for long
ReplyDeleteBear Complex - 110# - wrists always the weak point for me
ReplyDelete10 rds, +16 @ 50# and 3 45# plate box jump
3 rds TTB, 7 rds on back