Tuesday, 9-23-14
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1
Then, on the 2:00 for five sets
Five back squats at 60% 1RM, + five chest slapping push-ups
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1
Then, on the 2:00 for five sets
Five back squats at 60% 1RM, + five chest slapping push-ups
Congrats Rob & Amanda! Just married!!!! Olympic Athlete Christine Girard Snatches 106 kg (233 pounds) at Ogopogo Weightlifting Championships 2011 in Kelowna, B.C. Strength/Skill -S.D.H.P. 15 MIN. .A.M.R.A.P. 4 Wall Climbs 8 Pistols 12 SDHP’s 75/55
Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
Relay for Life is this Saturday, starts at noon. Please join us. 8 RFT- Run 200m 5 Front Squats 135/95 30 Double Unders Clean Pull 90% (of clean) x 3 x 2 95% x 3 x 2
Warm up: 3RD at easy pace 10 Air Squats 20 D/U :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 80% 3RFT 10 DB Snatch, left arm 50/35 10 OHS, left arm 50/35 10 Pull Up 10 DB Snatch, right arm !0 OHS, right arm 10 Pull Up *18 min Cap*
EMOM 20 Min Even- 7 Thruster 115/85 + 3 Burpee Over BB Odd- 50 D/U Deadlift 5×3 #10 more than last week or 80-85% of 1 RM
E2MOM for 10 min 2 Below Knee Pause Snatch High Pull + 2 Below Knee Pause Power Snatch (3 second pause at position) Working Tech here 10-1 KB Complex 53/35 T2B x2 Air Sq. x3 *18 min Cap* KB complex = 2-KB Russian Swing + 1 2-KB Power Clean