3 RFT:
30 Dumbbell Snatch (30 total, from floor, alternating arms) 50/35 RX+70/55 MRX 40/25
20 Meter One Arm Dumbbell Overhead Lunges
10 Burpees
3 RFT:
30 Dumbbell Snatch (30 total, from floor, alternating arms) 50/35 RX+70/55 MRX 40/25
20 Meter One Arm Dumbbell Overhead Lunges
10 Burpees
Wod RX: 9:01
Strength
10,8 = 50lbs
6,4,2= 70lbs
E3MOM: alternating DB snatches into 10m OH lunges
10@50#
8@50#
6@55#
4@55#
2@70#
Wod Rx’d
9:24
*HS walk work after class
DB snatch & OH lunge
35-40-45-50-55 (bonus set of 2 @ 60)
Wod rx + (50#)
12:37
Great photo Chris!
DB Snatch + 10m OH Lunge
10-8-6-4 @ 70lbs
2@100lbs
Wod RX+
13:55
20-10 , 8-7-8-7 , 8-7-8-7
Strength w/15-20-20-25-25
WOD MRx
14:24
Fun workout. Except for the burpees.
Strength:
55:10-8-6, 70:4 100:2
WOD Rx’d
10:52
WOD rxd : 16:04
E3MOM: alternating DB snatches into 10m OH lunges
10@35#
8@50#
6@70#
4@70#
2@70#
WOD
As Rx’d
8:34
Lookin’ strong brother!!! Great pic, Chris!
Strength/Activator: E3MOM – 5rds
-10 alt DB snatch (35#)
-10m OH Lunges (35#)
-10 cals on bike
-15 ghd’s
WOD – Mrx (40# Db)
8:35
…demolished it, Molls – rock star!! fun class – thanks breck!
Thanks for the push, Ryan!! Great job!
Pre-WOD- Strict HSPU Work
E3MOM: alternating DB snatches into 10m OH lunges
10@50#
8@50#
6@60#
4@60#
2@70#
Wod Rx’d
12:04
****AVAILABLE FOR KO- Contact me on FB or Tibor Szlavy on MySpace.****
Wod – subbed front rack lunge for OH lunge
Everything else RX
12:17
Strength
35-40-45-50-55
Wod rxd
9:05
Great job Molly, never could catch you.
Strength with jamie (she made them look easy!)
35-40-45-50-55
Wod RX’d
8:19
E3MOM: alternating DB snatches into 10m OH lunges
10@40#
8@40#
6@50#
4@50#
2@50#
WOD as MRx’d (40# DB)
11:15
Thanks Georgie and Ryan!
Strength: 35, 40, 45, 50, 55
WOD rx: 8:23
Strength:
10-8-6-4-2 Alt DB snatch
10m OH DB lunges
All done w/ 50# DB
WOD Rx:
10:45
Strength
10@ 50#
8@ 50#
6@ 50#
4@ 70#
2@ 90#
Wod as Rx’d
11:55
Home Wod
For Time
16 calorie Bike
40 Dub attempts
24 calorie Bike
60 Dub attempts
32 calorie Bike
80 Dub attempts
22 single arm Devil Presses (20lb)
37:32
Wod Rx
14:20
lots of staring at the db
Great pic Chris, I dont think Nick has ever done that much