Check site for closure updates

19
Jan

Check site for closure updates

With impending storm, we may have to close. Check here for FB for updates.

In 20 minutes build up to a 1RM Snatch with good form.
Or work on you technique.

3 Rounds for time of:
10 Snatches (115/75#/60%)
20 Box Step ups BW
40 DU’s or singles x 2

Tim

6 Responses

    1. Jeff Leech

      “Bindy”
      AMRAP in 20 min
      5 Burpees
      10 Pushups
      15 Squats

      Did this one too. I didn’t keep track. I’m guessing 10 rounds or so.

  1. Blake

    Managed to get the WOD in with Jordan.

    3 Rounds for time of:
    — 10 Snatches @ 85#
    — 20 Box Step Ups
    — 40 DU’s 

    7:11

    Will go heavier next time, as long as I can do them unbroken.

  2. Samantha Both

    Open Gym / Home WOD

    Deadlift
    60% (150) x 5
    70% (175) x 5
    80% (200) x 3
    85% (210) x 3
    90% (220) x 4

    3 rounds
    Sled push (15/20/25)
    25 Russian twist with 25# KB

    Wall sit 1:00 x 4 (15/25/35/35)

    Banded good mornings (Green band) 3 x 20

    Accumulate 5 minutes in hollow plank – 2:30 (1:00/1:00/0:30) on forearms and 2:30 (1:00/1:00/0:30) on hands

  3. Laura

    Shoulder Press
    60 & 70% x 5 45-55#
    80 & 85% x 3 60-64#
    90% x AMRAP 68# x 5

    Some stuff I can’t remember… Pull-ups and ?

    3 rounds
    Sled push (15/15/20#)
    25 Russian twist with 25# KB

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