WOD Blog
 | Thu, Oct 15 2015 |  |
| SKILL 10/15/15 | METCON 10/15/15 | WARM UP 9/27/17 |
SKILL 10/15/15
(Weight, Rx2)
With a 20 min timer
10x3 Position Snatch @75% from ground up
Rest as needed. Focus on positions and then speed!!!
| 1st | 95 Rx | Katriel-Maria Thu, Oct 15, 2015 | | 2nd | 55 Rx | Carolyn Thu, Oct 15, 2015 | | 3rd | 45 Rx | Diane Thu, Oct 15, 2015 | | 1st | 175 Rx | John Lu Thu, Oct 15, 2015 | | 2nd | 115 Rx | Mike S Thu, Oct 15, 2015 | | 3rd | 105 Rx | Scott B Thu, Oct 15, 2015 |
| Katriel-Maria | 95 Rx | | | Scott B | 105 Rx | | | Carolyn | 55 Rx | Worked on form | | Mike S | 115 Rx | | | Charlie | 95 Rx | | | Diane | 45 Rx | Working on it..... forever... | | John Lu | 175 Rx | |
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METCON 10/15/15
(Reps, Rx2, Rx3)
AMRAP in 13 mins of
Run-100 m(Full Run 5 reps)
Hangpowersnatch-7 reps
HSPU-5 reps
GOAL: 9 rounds+
Rx+: Full Squat, Sub Ring MU, 120#/85#
Rx: 95#/65#,
Rx2: 75#/55#, Use 2 abmats
Rx3: 75#/55# Hangsnatchhighpull, Sub push ups
| 1st | 131 Rx2 | Katriel-Maria Thu, Oct 15, 2015 | | 2nd | 102 Rx3 | Diane Thu, Oct 15, 2015 | | 1st | 150 Rx | John Lu Thu, Oct 15, 2015 | | 2nd | 136 Rx | Hilo Thu, Oct 15, 2015 | | 3rd | 119 Rx | Mike S Thu, Oct 15, 2015 |
| Katriel-Maria | 131 Rx2 | | | Seth B | 287 | Sub 11 sit ups and 5 Ring Dips | | Mike S | 119 Rx | | | Charlie | 66 8 rounds Rx3 | Between Rx2 and Rx3 75 hang power snatch then push ups | | Diane | 102 Rx3 | Wow Mr. and Mrs. Berbert. | | John Lu | 150 Rx | Unbroken Everything | | Hilo | 136 Rx | |
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WARM UP 9/27/17
(No Results Tracked)
FOAM ROLL-Traps,Lats,Forearms
GROUP WARM UP
2-3 rounds in 5 mins of
Jump Rope-30 secs
Jump Rope OH Squat-7 reps
Stationary Inchworms-5 reps
then
PVC Passthroughs-10-15
Burgener Warm Up
grab barbell
GM/Deadlift-10 reps each
3 position Snatch-3 at each
Snatch Complex-1-2x through
COOLDOWN
Anchored T-spine-2-3 mins
Calf Smash-2 mins
COOL DOWN
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