24
Sep
Sunday, September 25th
Oly Session
Perform 5 heavy sets of the following complex:
Hang Snatch + Snatch + 2 Overhead Squat
Skill Work
10 Minutes of Practice
Handstand
WOD
As many rounds as possible 12 minutes:
7 Thruster, 115/75
21 Kettlebell Swings, 24/16
Post rounds + reps to Comments.
OPEN GYM TOMORROW FROM 12-2PM
BE THERE OR BE SQUARE
Yaaaaas
Perrrrrrfecto
Clarification: Open gym will be open until 3:30 as well. MASSIVE OG Session Recommended WOD
60m amrap of
one round of DT
Two rounds of Cindy
and 800m run
Oly complex
5 sets Hang Snatch, Snatch, 2 OHS
58-63-68-73-78
WOD
6 even Rx
6+5 RX
Oly Complex: 85-95-105-110-115#
WOD:
3+5kbs @ 95#
At high school track:
4×100 – :13.1
3×400 – 1:18.7
2×800 – 3:11.6
1×1600 – 6:54.5
OLY: 63, 68, 73, 78, 83
Technique still needs work, but it’s getting there!
WOD: 6 rounds Rx
5+7 [email protected]#
What I thought was 7 was actually 8 rounds rx
Handstands need some work again
OG with the ladies + Jcash
Front Squats
65, 85, 105 x5
125, 135 x3
145 x2
155, 160, 165 x1 – PR! :o)
Yesterday’s WOD
56 rx
“The Chief”
= 20+4 RX’d PR
Obnoxiously sore.
Snatch emom 20 min 15 of em at 78 and five of em at 83
Muscle up practice as usual. Did 7 strict pull-ups unbroken (PR)
I lied. It was actually 8 pull-ups.
Oly
73 – 78 – 83 – 88 – 93
Hot mess city
oly 52-57-62-67-70 (power snatch)