3
Sep
Monday, September 4th
Labor day schedule:
10 am WOD
11-12:30pm Open Gym
Partner WOD
Complete as many rounds as possible in 25 minutes:
10 power snatches (95lb/65lb)
12 box jumps (24”/20”)
14 burpees
While partner A works, partner B runs one hill sprint, then partners switch and B picks up where A left off.
Post rounds completed to Comments.
3 Rounds
Every 9 minutes run 1200M
DTM – 4:45/4:49/4:52
EEC – 5:32/5:53/5:49
Hollows for funnzies
8+26 RX
170# Snatch PR
Partnered up with Lisa
6+12 RX
10 hill sprints
Didn’t die. Might have actually had fun
1 OHS with 3 second pause
135,155,165,185 then Snatch Balance 5×3
95, 115, 135, 145, 155
Pausing Snatch Pull + Squat Snatch + Overhead Squat. (Pausing Snatch Pull)
We are looking to pause for our 2 seconds at (3) different positions: 110, 115, 135, 140
Snatch 1 rep- 155, 165, 175, 185, 190, 195
Pausing Split Jerk – 3 Sets of 2 Repetitions
Pause #1 – Dip Pause #2 – Split Catch
165, 180, 200 Then 1 rep Jerk – 205,220, 235(3)
Back Squats 10-8-6-8-10
255, 275, 290, 275, 255
3 rounds NFT
4 muscle ups
6 strict hspu
12 ghd sit-ups
Happy Labor Day!
WOD 1: Partnered with Whitney
10 hill sprints
8+9 rx
WOD 2: Partnered with Ally
11 hill sprints
8+22 rx
Snatches: worked up to 105. Failed 110
Squat cleans: worked up to 145. Failed 155
Mickey solo:
6+14 Rx 10/12/14 (AMRAP every 2 min then hill)
6 Hills
Mickey solo:
6+14 Rx 10/12/14 (AMRAP every 2 min then hill)
6 Hills
1 OHS with 3 second pause
65,70,75,80 then Snatch Balance 5×3
45, 65(4)
Pausing Snatch Pull + Squat Snatch + Overhead Squat. (Pausing Snatch Pull)
2 seconds at (3) different positions: 55, 65, 70, 75
Snatch 1 rep- 75, 80(5)
Pausing Split Jerk – 3 Sets of 2 Repetitions
Pause #1 – Dip Pause #2 – Split Catch
75, 80, 90 Then 1 rep Jerk – 95, 100, 105(3)
1 OHS with 3 second pause
65,70,75,80 then Snatch Balance 5×3
45, 65(4)
Pausing Snatch Pull + Squat Snatch + Overhead Squat. (Pausing Snatch Pull)
2 seconds at (3) different positions: 55, 65, 70, 75
Snatch 1 rep- 75, 80(5)
Pausing Split Jerk – 3 Sets of 2 Repetitions
Pause #1 – Dip Pause #2 – Split Catch
75, 80, 90 Then 1 rep Jerk – 95, 100, 105(3)
Back Squats 10-8-6-8-10
130, 140, 150, 140, 130
3 rounds NFT
1 bar muscle up
6 strict hspu (2abmats)
12 ghd sit-ups
Summer over 🙁
Back Squats 10-8-6-8-10
130, 140, 150, 140, 130
3 rounds NFT
1 bar muscle up
6 strict hspu (2abmats)
12 ghd sit-ups
Summer over 🙁
wod w/ ashley:
8+22 rx, 11 hills
wod w/ ashley:
8+22 rx, 11 hills
9+19rx w. dan
– 11 hill sprints total
9+19rx w. dan
– 11 hill sprints total
Fun w Kim
6+12 Rx
10 hill sprints