Friday 141128
There will be a 9am and 10am class offered today. All other classes are canceled.
21-15-9 Rep rounds for time of:
Overhead squats (115#,75#)
Toes to bar
Kettlebell swings (55#,35#)
Post time to responses.
Friday 141128
There will be a 9am and 10am class offered today. All other classes are canceled.
21-15-9 Rep rounds for time of:
Overhead squats (115#,75#)
Toes to bar
Kettlebell swings (55#,35#)
Post time to responses.
WOD. RX’d.
9:22
10 rds
10 burpees
20 sit-ups
16:50
—–
2 min rest
—–
30 ring push ups
60 hang cleans w 45# bar
90 p press w 45#
7:01
For time:
3000 Meter row (11:25.8)
300 Double unders (finished around minute 17)
3 Mile run (around 21:50)
Time: 38:50
Snatch Work: Muslce – Power – Squat
75-95-115
WOD Rx:
8:50
strength:
5 sets of 5 muscle snatch @ 55#
5 sets of 3 power snatch @ 75#
5 sets of 2 squat snatch @ 65#
WOD, Rx (scaled up to 45 on kettle bell) 15:56
Looking fantastic, Angie!!
Muscle snatch @55#
Power snatch @75#
Squat snatch @95#
WOD w/45# KB
8:24
strength:
5 sets of 5 muscle snatch @ 75#
5 sets of 3 power snatch @ 115#
5 sets of 2 squat snatch @ 155#
WOD, Rx 12:12
strength:
5 sets of 5 muscle snatch @ 55#
5 sets of 3 power snatch @ 75#
5 sets of 2 squat snatch @ 105#
WOD rxd 7:42
Looking good Angie!!
Muscle Snatch @ 55#
Power Snatch @ 75#
Squat Snatch @ 85#
WOD w/ GHD’s = 9:18
Love the pic Angie!!
Orange Theory one hour
Water rowing, treadmill sprints, reverse lunges w Dumbbells, Vups
Air squats, tricep and bicep curls with band
MS @ 75, PS @ 115, SS @ 135 (only completed both SS in last minute)
WOD as rx’d
12:29
Strength 55-65-65
Wod Overhead squat @ 55#
I think 12:21?
50 ghds
Wod w 80 lb bag of gravel mix for ohs
Row 5k
20:40
I’m a big fat liar… Only did 135# on squat snatches. Thanks Shawn