For Labor Day, Monday, September 5th we are offering an 8am and 9am class. All other classes are canceled.
7 rounds for reps of:
1 Minute of muscle snatches 75/55#
1 Minute of overhead squats
1 Minute of over the bar burpees
Rest 1 minute
For Labor Day, Monday, September 5th we are offering an 8am and 9am class. All other classes are canceled.
7 rounds for reps of:
1 Minute of muscle snatches 75/55#
1 Minute of overhead squats
1 Minute of over the bar burpees
Rest 1 minute
Activator:
75-95-115-135-135
Rx’d
15-15-10 each round
280 reps total
(Technically did 9 burpees rd 1 and 11 on rd 7)
Wod RX: 337 reps
1-15/20/12 =47
2-16/21/14 =51
3-13/23/13 =49
4-13/23/13 =49
5-13/23/12 =48
6-13/23/11 =47
7-15/15/16 =46
Strength stayed @ wod weight
Activator
95/115/135/155/175
WOD: 190 Rx
WOD as RX’d 12 reps on every set. Total at 252.
* Round 6 hand slipped on last snatch got 11 made up with 13 over head squats.
Present
247 RX
12x15x8 on all sets
I mean 245!!!
Activator: somewhat
Wod Rx: 10-10-10 each round
Activator
5 Sets of:
E2MOM
2 Muscle Snatch + 2 OHS + 2 OTBB
All 5 sets@75#
WOD
As Rx’d
1: 15/20/15=50
2: 15/20/15=50
3: 15/20/15=50
4: 15/20/15=50
5: 15/15/15=45
6: 15/15/15=45
7: 15/15/16=46
MS=105
OHS=125
OTBB=106
Score=336
Activator
115-135-155-175-195
WOD RX’d
1.55
2.51
3. 38
4. 40
5. 43
6. 41
7. 48
Total: 316
Activator w/55#
WOD w/55# muscle cleans, front squats
Cleans 16+15+15+15+15+15+15=106
Fr sq 10+10+10+10+10+10+10 = 70
Burpee 6+6+6+6+6+6+6 = 42
Activator
65-85-95-95-95
Wod as rxd
*Alt DB snatch w 35# vs BB (back)
Snatch: 20 every round (140)
OHS: 20 every round (140)
BOB: 16-16-then 4 sprint rounds of 10-16 (88)
Total: 368
WOD solo b/n classes
Bike cals for OHS due to shoulder
Muscle snatch: 105
bike cals: 62
burpees: 72
Total: 239
Active rest day at it’s finest! 🙂
Activator
4 Sets of:
E2MOM
2 Muscle Snatch + 2 OHS + 2 OTBB
65-85-95-105
WOD Rx : Total reps =323
in order as written
1: 15/20/10=45
2: 15/20/10=45
3: 16/21/10=47
4: 15/20/10=45
5: 15/20/12=47
6: 16/20/10=46
7: 16/20/12=48
Tried to do 10 sprint burpees instead of the whole minute- thanks for the idea, Nicole!
MS= 108
OHS=141
OTBB=74
Total reps- 323
Activator
75-75-95-95-95
WOD
11/10/7
11/7/7
11/7/7
11/7/7
1/4/5
7/7/7
7/7/9
160 total
Rx: 220
Activator
5 Sets of:
E2MOM
2 Muscle Snatch + 2 OHS + 2 OTBB
1@75#
4@95#
Wod Rx’d
Muscle snatches= 7×12
OHS= 7×12
OBB= 7×12
Total=252 reps
Activator
5 Sets of:
E2MOM
2 Muscle Snatch + 2 OHS + 2 OTBB
All 5 sets@75#
—
Wod RX
All rounds of 10 reps
210 total reps
Activator with WOD weight
WOD RX
212 reps
WOD (modified)
Muscle Snatch @35#= 7×18
GHD= 7×18
OBB= 7×12
Total=336
WOD rx
All 11s until last round then did 21/21/14
Total 254
Goal was active recovery which was achieved
Wod RX: 219
MS, OHS, OTBB
1- 10, 14, 9
2- 10, 14, 10
3- 10, 14, 10
4- 10,10, 9
5- 10, 11, 10
6- 8, 12, 10
7- 9, 15, 13
I think you added wrong. I had 219 and did less reps per movement…
228- my math was corrected by Monica lol
Activator: with WOD weight
WOD:
FS for OHS – everything else RX’d
Total reps: 267
Activator with 55# and 1 burpee
Wod w/empty barbell
15-15-8 x 6
15-15-9
Total = 267
Jumped over barbell first 4 rds. Stepped over the rest.
Abs
Activator w/WOD weight and burpee plate jumps
WOD Rx
Snatches:12-15-20-20-20-20-20=127
OHS:12-15-15-15-15-15-15=102
8.5” burpee plate jumps:10-12-12-12-12-12-15=85
Total reps: 314
Took it easy on the OHS, knees still no othering me from the cortisone injections 🙁
Left shoulder a little bummed from the heavy KB front squat miss/drop Monday. It did warm up though so that’s good.
KP abs
GO POKES, try not to choke! 😉
Activator
55-65-75-85-95
Wod RX
PS 15,15,16,15,15,15,15
OHs 15,20,19,20,19,19,17
OBB 12,12,14,10,12, 11,14
Total 319
Wowsa!
Activator all 55#
WOD Rx
6 rounds 11-10-10
7th round 12-10-11
219 Reps
Activator with WOD weight
WOD RX 10/10/10 all rounds
WOD
Cleans for snatches, rest rx
Cleans – 78
OHS – 70
OBB- 89
Total – 237
Activator
completed with 75#
Wod RX
all rounds with 10 reps, did 11 reps on the last burpee =211
Garage
Db snatch 40# = 104
75# thruster = 94
Regular burpees = 80
278 total