Road Dog
Captain Phasma
AMRAP 15:
30 Wall Balls @ 20/14
20 Power Snatch @ 75/55
5 Muscle Ups
Post Scores to Comments.
Box Brief
Starting January 20th at 6:30pm…
We will be holding a special Open Class. All the previous Open Workouts will be placed in a hopper and we will pick one out and do it right then and there. This will go on every Friday at 6:30pm until the Open starts! Get psyched and may the odds be ever in your favor…
3 rounds + 30. 12#/65#
Hell yes! Barbell is moving so much better! Keep it up Keyes!
Captain Phasma: 3 + 40 (power cleans, ring row/dip)
Captain Phasma: 3+25rx
Captain phasma
3r+20@65#
Pull ups and banded dips
Captain phasma
4+1 75# with muscle up transitions
Back squat 3×5@160
Strict press 3×5@100
Dead lift 3×5@230
Squat snatch 115,120,135,140,145
Captain Phasma: 3r/65#/14lb
Captain Phasma: 3+13 (65#, SPU+RD)
SWOLE: hollow holds 4 min (4 rounds @15sec, 4 rounds @10sec); 50 push-ups on plates
FLEXY: ROMWOD
4 rounds
8#, 35#, 5 strict pullups
Oh yes overhead movements coming back STRONG!
Captain Phasma:
3 Rounds (75#, 20# + Muscle Up Transitions)
3 + 3 Rx
What happened to Raph…
3+30
Jumping Squats- 10#
Power Cleans- 55#
Ring row + dips on box
3 rounds
5 strict pull ups/ring dips
rest rx
Capt. Phasma: 2+41 (75#, SPU (red band)/ RD (orange band))
Captain Phasma:
3 rounds + 15
Wb-14 lbs
Ps- 45 lbs
5 purple banded strict pull ups and 5 box dips
Captain Phasma: 3+43 Rx
You love a light barbell! Great cycling today!
3+40
10# WB
25# PS
Purple banded SPU and ring dips with 1 leg
Captain Phasma – 4+23rx
Captain Phasma ~
3 rounds @
20# WB
65# PS
5 Strict pull-up / Ring Dip
🔥 Holy lungs batman 🔥
Chef Shane-O serving up the fitness and then an awesome dinner! Hot stuff coming through!
Captain Phasma – 3+26 RX
CTM Snatch Work
– pausing OHS to 185
– snatch balance to 175
– snatch up to 155 (mechanics were faltering)
Smooth like buttah today!
Captain phasma:
3+25 @ 10# WB, 35# PS, banded pull-up (purple)
20# WB / #55 KB for 20/ strict pull up and box dip
3+10
2+51 scaled to 3 MUs per round.
3 + 35 rx – muscle-ups felt alright today. Wish I’d picked the ball up a little faster!
Dude that last round of wall balls was AMAZING! It was EVERYTHING you had. So great to go there!
3 Rounds (rd 1+2: 4mu+attempt, rd 3: 3mu + 2 attempts)
Not my day but hey there is always tomorrow 🙂
2 + 44 (3 MUs)
3 +46 @40#
Red band strict pull ups 1 legged dips, 12# wall ball because that was all that was left but it still felt heavy 😬
Captain Phasma: 3+36 scaled the MU’s down to 3
2+51 RX
Lotta air balls today and one wall ball even hit me in the face (the nerve!) Such a Monday move.
Also attempted to teach back the MU progression to Max, where I simply told him to “rise up” at the end, as if he should levitate.
Today wasn’t a MU ninja day, next time will be.
A lot of good work today! I wish I could levitate 🙁
2+53 – should have held on longer for bigger sets of wall balls. Tougher workout than on paper!
Oh at 35# PS and RR & Box dips
Captain Phasma: 3 + 37 — 45# KBs, strict pull-ups
2+48 14#, 55#, 5 strict pull ups and box dips/rnd. A lot of staring at the WB.
3+20rx