Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.
Conditioning:
“.357 Magnum”
7:00 AMRAP of:
5 Handstand Push-ups
10 Box Overs (24/20″)
10 Kettlebell Swings (70/45)
5 Squat Cleans (155/103)
…Rest 7 minutes
Perform for time, with a 5:00 cap:
50 Double Unders
40 Slammers (12/8) @ 2m
30 Weighted Walking Lunges (35/25)
20 Pull-ups
10 Ring Dips
…Rest 5 minutes
3:00 AMRAP of:
1 Snatch (135/93)*
3 Bar-Over-Burpees
*Each round add 1 snatch. Burpees stay the same through each round
Mobility:
Olympic Wall Squat – 2:00
Banded Overhead Distraction – 1:30/side
Couch Stretch – 1:30/side
Post scores, time, and experiences to comments
Part 1: 103 reps w/ 2ab mats for HSPU (arms sore from rope climb!), 35# KB, 78# bar
Part 2: 5:24; SU instead of DU
Part 3: got 13 snatches at 65#, need to redo my 1RM for snatch! 🙂
This was a fun one today!
T.
Part 1. 86 Rx
Part 2. 5:04 Rx
Part 3. 15 @ 63#
D.
Part 1. 90 Rx
Part 2. 4:54. Rx
Part 3. 3. Arms were smoked and form was crap so just did burpees after 2 rounds. Should of did clean and jerks instead or built my bar different so could of dropped weight.
WOD 1:
104 Rx+ at 225
WOD 2:
3:45
WOD 3:
11 snatches at 155
Greta WOD!
5×4 3″ Deficit Deadlifts with Janimal
305, 325, 345, 365, 385
1) 70 Rx. One of my first times using a 45# kettlebell, but squat cleans at that weight ate my lunch.
2) 5:13 Rx
3) 15@63#
Also learned how to climb the rope tonight!
Part 1: 67
Modified cleans @ 83# & hspu w/ 1 ab mat
Part 2: 5:15.. Didn’t get to ring dips, but would have modified those w/red band
Part 3: 10 @ 63#
WOD 1
86 reps 55# kb swings 120# squat clean
WOD 2
4:51 rx
WOD 3
10 snatches @ 85#
WOD 1: 94 Rx
WOD 2: 4:31 Rx
WOD 3: 9 Rx
I don’t know who’s doing the programming here now, but I heard that Doug guy throws some good parties….
WOD 1: 80 93# cleans, HSPU on 30″ box
WOD 2: 5:20 singles, red/blue bands
WOD 3: 12 snatches @ 53#