Monday, September 4th

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.

18 Responses

  1. ERIC S.

    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)

    1. ERIC S.

      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!

  2. Ashley Moduno

    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

  3. JoJo

    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)

  4. JoJo

    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)

  5. JoJo

    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 🙁

  6. JoJo

    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 🙁