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
Check site for closure updates
Ran 5k on treadmill
28-21-14-7
Alternating db snatch #45
Overhead db walking lunge
7:15.
Houston hotel gym.
“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.
Snatch 65#, still practice the technique of it!
Wod: time 7:14
Snatch 65#
Step ups
Did singles!
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.
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
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