Strength/Skill – Three sets of:
Drop Snatch x 1 rep
(start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement)
Rest as needed
Followed by . . .
Three sets of:
Snatch Balance x 1 rep
(use your legs to dip and drive the barbell up before driving yourself under the barbell into your receiving position)
We will Demo : )
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders
7X3 Banded Deadlifts – Band tension will be discussed prior to lifts -then- 15 minute AMRAP of: 7 Power Clean & Jerks 155/105 14 Front Squats 155/105 200m – Run
Today’s hours are 8 and 9 am only!! 3 rds at an easy pace: 10 single arm DB strict press- ea arm 10 walking lunges 5 V-ups 5 hollow rocks warm into thruster 30 min EMOM Min 1 12 alt DB snatches 53/35 Min 2 6 thrusters 155/105 Min 3 15 V-ups Min 4…
Weigh-ins are today!! Strength/Skill – Snatch: 1-1-1-1-1-1-1-1 7 Rounds for time: 2 Snatches (155/115) 4 HSPU 8 Pull-ups
WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65
Come watch the last Open Wod tonight. We start at 5:30. 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes
Strength: 18 Min EMOM Even: 6 Thrusters 135/95 + 6 Burpees over the BB Odd : 6 alt. KB Snatches + 6 T2B Complete as many rounds and reps as possible in 12 minutes of: 15 Deadlifts 155/115 15 Deficit push-ups, hands on 25 pound plates 15 Box jumps, 24″ box
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8 rounds and 10 burpees RXd!
Nice Big Ant!