For Labor Day, Monday, September 6th we are offering an 8am and 9am class. All other classes are canceled. Have a safe and happy Labor Day weekend!
AMRAP in 20 minutes of:
20 Alternating Dumbbell Squat Snatches 45/30# Rx+50/35# MRX 40/25#
25 Pull-ups Rx+ C2B Pull-ups
16 Alternating Dumbbell Squat Snatches
20 Pull-ups
12 Alternating Dumbbell Squat Snatches
15 Pull-ups
8 Alternating Dumbbell Squat Snatches
10 Pull-ups
4 Alternating Dumbbell Squat Snatches
5 Pull-ups
10Min EMOM: 1 R Arm DB SS + 1 L Arm DB SS
45-50-55-60-65-70-75-80-90-100
Wod RX+
1 Round + 93 Reps (12 of 12 DB SS)
Fun one today good work everyone
Great job today, Chad!!!
HOME WOD
Very quasi-murph
For time – w/ 20# vest
-800m run
-10rds of 10 push ups & 15 squats
-800m run
20:51
10Min EMOM:
1 R Arm DB SS + 1 L Arm DB SS
45-50-55-60-65-70-75-80-90-100
Wod RX
1 Round + 54 Reps (9 of 16 DB SS)
10Min EMOM: 1 R Arm DB SS + 1 L Arm DB SS
25-30-35-40-45-50-50-55-tapped out after that
Wod RX+ weight with pull-ups
1 Round + 58 Reps (13 of 16 DB SS)
Jamie, Jen and I didnt realize it was an AMRAP after laying on the ground after one round…that was a fun surprise….
EMOM Db squat snatch ladder
25-30-35-40-45-50-55-60(failed left)-55
Wod RX’d
1+5/10 pull-ups
=256 reps
Completed Thursdays WOD at open gym.
WOD RX’d
4 Rounds for time of:
25 Box Jumps 24”
25 Deadlifts 135#
25 Calorie Bike
25 Push-ups
Time: 28:52
10Min EMOM:
All DB Power snatch no squat
Up to 100#
—
Wod w/ 35# power snatch into OHS, strict pull-ups
1 round.
Humble Pie today!
Snatch ladder through 50#
1 rd for time: 11:40
Didn’t realize it was an amrap until about 4 minutes later. Did some GHDs and biked the rest of the time. Apparently, I do need Breck to brief me prior to a workout.
One Arm OH DB Squat Snatch with both Right and Left Arm
EMOM for 10 minutes
45/50/55/60/65/70/75/80/90/100(only got power snatches with 100)
WOD
Rx+
Rounds=1+47 reps (2 SS in the 16’s)
Total Reps=182
Thursday’s WOD as Rx’d (open gym)
24:40
Looking good, Joanie!
Kabul 13
2021m Row buy-in
13 rounds
8 snatches @85#
26 ab-mat sit-ups
45:05
May God rest their souls and be with their families.