Hang Power Snatch
Build up to a heavy set of 3
Make all these pretty reps. There’s no point in going up in weight if you pressed it out. Yes, I’m talking to you. You know who you are 😉
50 Wave-offs (4-count)
50 Hollow Angels (4-count)
Wave offs aka. Arm Haulers – lay on your belly, lift your legs and chest off the floor with your hands at your side. Bring your hands overhead, then back down to the hips, back up, back down – that’s 1 rep.
Hollow Angels – pretty much what it sounds like. Lay in a hollow position, and make snow angels. Up, down, up, down = 1 rep.
Check out the video from the last night of the Bad Ass Rucking Class! You can register for the 12-hour event HERE.
[youtube=https://www.youtube.com/watch?v=_tVbbYBwP-0]
GWup
52 birthday Burpees synchronized
Thanks shane Alaina and Del
Hang Power Snatch
Build up to a heavy set of 3
45
65
75
85
95
105
50 Wave-offs (4-count)
50 Hollow Angels (4-count)
*complete in any order
Time 5:37
Thanks Shane
52 Birthday syncro Burpees with Alaina and Greg 🙂 Happy Birthday Greg!!
Hang Power Snatch
Build up to a heavy set of 3
45-95-115-125-135-135
50 Wave-offs (4-count)
50 Hollow Angels (4-count)
8:15 My favorite stuff, core work 🙁
1min Row for cals (36)
Thanks Shane!
Thanks Del. Great job on the snatch this morning.
Open Gym
3k run – 22:41
Hang Power Snatch
Build up to a heavy set of 3
35-55-75-95-100 PR
50 Wave-offs (4-count)
50 Hollow Angels (4-count)
8:55
1min Row for cals 23 ooufff
Thanks Shane!
Quad MOB + WU + 500m Row
Hang Power Snatch x3 – Build to heavy
45×5-65-75-75-85-85-95#
4 Counts
– 50 wave offs (200 total)
– 50 Hollow Hold Angels (200 total)
Time of 4:20