Every 3 minutes for 18 minutes, complete:
15/12 Calorie bike, ski or row
12 Power snatch 75/55# Rx+ 95/65#
9 OHS
For Labor Day, Monday, September 7th, there will be a 6am and 9am class. All other classes are canceled.
Every 3 minutes for 18 minutes, complete:
15/12 Calorie bike, ski or row
12 Power snatch 75/55# Rx+ 95/65#
9 OHS
For Labor Day, Monday, September 7th, there will be a 6am and 9am class. All other classes are canceled.
Strength:
95-115-135-135-135
WOD w/75
Rds 1-5 all between 1:48-1:52
Rd 6 1:57 (slowest)
Strength – 75.95.95.95.95
WOD @75#- 2:14,2:17,2:17,2:23,2:26,2:35
75-85-95-105-115
65#
1:41, 1:48, 1:46, 1:51, 2:02, 2:12
Bike
Strength: 135-155-175-195-215(failed snatch)
WOD: 95# first two rds ski
Bike the rest
Round 3: squat snatch + OHS115# & 135#
Round 4: Squat Snatch + OHS 155#
Round 5: Squat Snatch + OHS 175#
Round 6: Squat Snatch + OHS 195#
Strength 75, 85, 95, 95 95 (first OHS with plates this year)
WOD with ski, snatch 75 (unbroken) and OHS with 45. All around 2:10
E2:30MOM: 5×3 OHS. SS into first rep on all sets
3@95
3@115
3@135
3@155
3@165
Wod Rx’d (75#) w/ski
1:42
1:36
1:38
1:43
1:50
1:50
Total time=10:19
E2:30MOM: 5×3 OHS. SS into first rep on all sets
3@95
3@105
3@115
3@130
3@65
Wod Rx+ (65#) w/ski
1:26
1:27
1:31
1:30
1:44
1:51
Total time= 9:29
1 Squat Snatch + 2 OHS
E2:30MOM
135-155-165-175-185#
WOD
As Rx’d with Ski
Everything unbroken
1: 1:37
2: 1:41
3: 1:47
4: 1:46
5: 1:47
6: 1:48
Total time: 10:26
Strength: Performed at 3:30
Built up to 195#
Perfored at 5:30
4 × 400m – slowest @ 1:30 /
1 × 200m – 34 sec.
4 min rest:
Wod Mrx: w/ ski
1:28 (way to fast!!!)
1:36
1:38
1:55
1:52
2:00
Strength
135-165-185-205-225(fail)
WOD RX’d with bike
1:49
1:47
1:48
1:49
2:01
2:23