Heavy single or practice
95×5 – 115×3 – 135×3 – 155×2 – 165×2 – 175 – 185 – 195
Weighted Dips x5
from box feet on bench with vest and 25# plate
100 Leg Levers
4 min
5K row – 20:02
Jeff Leech
Snatch Balance
Heavy single or practice
95-135-145-155 worked on technique
Weighted Dips x5
body weight-20-30-40-50# Next time start with 30
100 Leg Levers
Fred
Snatch Balance
Heavy single or practice – used time for practice
stick-35#bar-45-55-60-65-75-85
Note: Elbows were flared back, point elbows down will make bar go up straight
Weighted Dips x5 – off rings
body-10-15-20-25#
100 Leg Levers – two sets
70-30
stephdh120
Sorry for late notice…still in a meeting at work
Please cancel my 4pm Thanks
Aubrey
Snatch Balance
Heavy single or practice 65-75-80 a couple sets of 3 at each
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Snatch Balance
Heavy single or practice
95#
Weighted Dips x 5 – 5 sets
100 Leg Levers
Open Gym
Mobility
WU x 1
WOD: “The Fallen”
Broken up any way you’d like
Row 4km
200 Burpees
Broke up to:
5 rounds
800m Row
40 Burpees
Time: 44:50
Heavy single or practice
95×5 – 115×3 – 135×3 – 155×2 – 165×2 – 175 – 185 – 195
Weighted Dips x5
from box feet on bench with vest and 25# plate
100 Leg Levers
4 min
5K row – 20:02
Snatch Balance
Heavy single or practice
95-135-145-155 worked on technique
Weighted Dips x5
body weight-20-30-40-50# Next time start with 30
100 Leg Levers
Snatch Balance
Heavy single or practice – used time for practice
stick-35#bar-45-55-60-65-75-85
Note: Elbows were flared back, point elbows down will make bar go up straight
Weighted Dips x5 – off rings
body-10-15-20-25#
100 Leg Levers – two sets
70-30
Sorry for late notice…still in a meeting at work
Please cancel my 4pm Thanks
Snatch Balance
Heavy single or practice 65-75-80 a couple sets of 3 at each
Dips x5
Tall box with toes
100 Leg Levers –
50-10-10-10-10-10
Snatch Balance
Heavy single or practice
* Per Kevin practiced behind the neck snatch then squat 45#
Dips x5
24″ boxes with feet on bench and 2 sets with weighted vest
100 Leg Levers –
25-20-10-10-10-10-5-5-5