In Team of 3:
100/70 cal Row
100 Box Jump Overs (24/20”)
100 Power Snatch (75/55#)
100 T2B
100 Power Snatch (75/55#)
100 Box Jump Overs (24/20”)
100/70 cal Row
Share the work any way. Gonna be a sweat-fest!
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Open gym
Clean practice
@ 115 135 145 155 165
Progression single lift. Focus on starting position, hitting positions with good pull. Speed under the bar to full squat.
1 m run thanks Kelly nice cool down.
Thanks for all your tips and coaching this morning Marc
Thanks for teaming up Paul & Mike.
WOD = 32:40
How refreshing to stand in the rain after a sweaty workout.
WOD RX with Mario Richard
Time:38:21
In Team of 3:
100/70 cal Row
100 Box Jump Overs (20”)
100 Power Snatch (40#)
100 T2B
100 Power Snatch (40#)
100 Box Jump Overs (20”)
100/70 cal Row
Partnered up with Tara and Amber for a time of 37:37 .. We did sets of 11 for most of the movements.. Amber did her sets the last as 12..
I realized I’ve been starting my snatches in a squat not in a deadlift, but the 40# felt good once I shut off my brain! Box jumps will always be intimidating but I got them done.. Knee raises went smoothly until my grip gave out(Friday wod may have affected that! 🙄)
In Team of 3 with Tara and Mel
70 cal Row (23 cals)
100 Box Jump Overs (12″ with 25# plate, sets of 11/11/12)
100 Power Snatch (20# sets of 11/11/12)
100 T2post (sets of 11/11/12)
100 Power Snatch (20# sets of 11/11/12)
100 Box Jump Overs (11/11/11)
70 cal Row (24 cals)
37:37!
OG OLY Class Homework
Mobility
WU x 1
2×10 Wall Squats
5×3 Pause OHS(3 sec)
@ 55#
2 sets Max Wall Ball shots – height + reps
15 reps @12# above the Orange
15 reps @12# above the Orange
5 minute plank
1 mile run