What makes you happy?
1 Power Snatch + 2 OHS
Hit 3-4 sets at a moderate weight
200 Meter Run, 21 Power Snatches (95/65#)
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
*20 min cap
Registration is open for MARITIME MAYHEM!
1 Power Snatch + 2 OHS
35-55-65-75-85
200 Meter Run, 21 Power Snatches (95/65#)
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Time: 15:27 (I think)
Great job everyone 😉 Nice class as always coach Shane!!
WUx1 + CS
1 Power Snatch + 2 OHS
75-85-95-105-115
200 Meter Run, 21 Power Snatches (70#) -12-6-3
200 Meter Run, 21 Overhead Squats -unbroken
200 Meter Run, 15 Power Snatches – 9-6
200 Meter Run, 15 Overhead Squats-unbroken
200 Meter Run, 9 Power Snatches-unbroken
200 Meter Run, 9 Overhead Squats-unbroken
Time–> 12:04
Next time use 80#
Thanks Shane!
1 Power Snatch + 2 OHS
Hit 3-4 sets at a moderate weight
95-105-115-125
200 Meter Run, 21 Power Snatches (95#)
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
13:37
Thanks Amanda!
1 Power Snatch + 2 OHS
55-65-75-75
200 Meter Run, 21 Power Snatches 55#
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
16:16
Done @ home … because, rain 🤫
1 Power Snatch + 2 OHS
Hit 3-4 sets at a moderate weight
55-65-75-80-85#
200 Meter Run, 21 Power Snatches (55#)
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Did 200m rows*
Time 15:29
Power clean + OHS x2
95-115-115
WOD used 95# or RX
200 m; 21 PCs ( 16+5)
200 m ; 21 OHS (16+5)
200 m ; 15 PCs (11+4)
200 m ; 15 OHS (unbroken)
200 m ; 9 PCs-unbroken
200m ; 9 OHS unbroken
16:15
Weights were great running was the usual stalemate
Fun one!!!
WUx1
1 Power Snatch + 2 OHS
65-75-95-105-115
WOD @ 80#
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Time–> 14:52
mob wux1
1 power snatch
+2 overhead squat ( front squat )
55-65-70
200 m row 21 power snatch snatch 70#
200 m row 21 front squat
15
15
9
9
12:50
OG throwdown with Crystal and Marcel
WOD with 75#
Time – 16:26
WOD @ 65# + 10 cal on Assault Bike
200 Meter Run, 21 Power Snatches (95/65#)
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Time: 16:24 I think…?
Wod @ 35# : 17:24.
Lost some time wiping feet at the door due to rain.
Power Lifting Homework
Shoulder press
x 5 40-50#
x 3 60-70-75#
85 AMRAP = 5 reps
Seated DB Shoulder Press x 10
20-25-30# (last few reps of 30# were not pretty)
Skull Crushers x 10
30#
45#
55# for 6 reps, 45# for 4 reps
Barbell Curls x 10
35-45-50#
5 x 100m sprints
(didn’t keep track of times)
Did the Seated DB shoulder press, skull crushers, and barbell curls for the first time, so was kind of just figuring out what numbers to use for those.
Did the wod the following Thurs open gym
With 55#: 18:54