Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Compare to Jan.2/16
MOB WU
Three rounds of:
Burpees
75 pound Power snatch (scaled to 35#)
Box jump, 24″ box (scaled to 18′)
75 pound Thruster (scaled to 35#)
Chest to bar Pull-ups (jumping)
Round 1 = 11,11,9,9,11
Round 2 = 10,10,10,9,14
Round 3 = 9,10,12,9,20
Total 164 reps.
Fun morning, thanks Chantal and for being my partner Emilie!
WOD Rx = 176 (started @ thrusters)
Old PR was 182, which also started on thrusters.
Open Gym WOD
Power Elizabeth with 135# and 20 inch box dips with 45# underneath = 6:20 (19 second PR)
10 am class
Hope
Burpees – 6-5-5
Power Snatch 75# = 12-10-10
Box Jumps 20″ = 6-6-8
Thrusters 75# = 20-15-17
Jumping Pullups = 15-15-17
Total = 167 reps and started on Thrusters
Great start to the day!
Thanks Chantal!
Open Gym:
4Rds for Time w/ 20# Vest
400m Run
20 sledgehammer hits
1 tire flip
14:16