Watch the video below for the outline of Week 2.
Review Power Snatch
30 Lateral Barbell Burpees
400 Meter Run
15 Power Snatches (115/80#/65%)
800 Meter Run
15 Power Snatches
400 Meter Run
30 Lateral Barbell Burpees
[youtube=https://youtu.be/Hr7icpdzC9w]
Open gym
WU Mob
500 m row 1:49
Shoulder stretch
Symmetry bands
Snatch test
45×3 – 65×3 – 75-85-95-95-95-105
Shoulder not there for this lift, also issue with squat need practice on OHS
Thanks for tips Shane
Can’t see the video. Should it be on here?
Here’s the link if you can’t see it – https://www.youtube.com/watch?v=Hr7icpdzC9w
Open Gym + Class
Shoulder/Lacrosse Ball Mobility
5×10 Glute-Ham Dev
5×50 Back Extension
Hamstring Stretch on Post
Mob/Warmup/Run
WOD @ 75# = 18:05
MOB WU 200m run
30 Lateral Barbell Burpees
400 Meter Run
15 Power Snatches (40#)
800 Meter Run
15 Power Snatches
400 Meter Run
30 Lateral Barbell Burpees
Time: 24:05 *i think …
Thanks Patrick!
Open gym
2.5k row
EMOM for 8 min DL @ 175#
Tabata lunges w/ 35 KB ( 90 reps)
WOD @ 55#
Time = 15:40
Thanks Patrick! Felt good to run again.
Open gym
Wu and mobility x 1 + 1000m row
Hamstring Mobility
Crossover symmetry
Back at the 6 min Karen challenge
12# @ 10′ got to 129 so, next week same weight
Some quad smashing
10 am class
400m run for wu
Group mobility and Wu
Practice power snatches, sets of 5 up to 135#
Wod rx’d 16:42
Tried to catch Maria, but she was quick on the running…
Cashout 1 slow mile run 9:12
Thanks for the class Patrick and great work everybody!!! Tough one.
Congrats Ronnie on your first class!!
Open Gym
MOB + WU X 1 + 200m Run
10 minutes shoulder mobility
“The Fallen”
200 Burpees (scaled to 100)
4K Run (scaled to 2K)
2 sets of 20 burpees & 400m runs
2 sets 10 burpees & 200m runs
20 burpees & 800m run
20 burpees
Time- 26:30
Nov 10, 2015 did this in 34 mins broken up below
8 sets of 200m runs & 10 burpees
1 400m run & 20 burpees
Very happy with my progress 🙂
Awesome Nick!!
3km run at northwest trail….. Not for time.
200m run warm-up
WOD at 30#
800 m run scaled to 400m
Time: 24:47
Wod @35#
Time : 23:22