Saturday, 30 September 2017

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, then…

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, then…

3:00 AMRAP of:

1 Snatch (135/93)*

3 Bar-Over-Burpees

*Each round add 1 snatch. Burpees stay the same through each round

 

For Score

Compare to Saturday, 24 September 2016

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Reclined Spinal Twist – 1:30/side

Hip Capsule – 1:30/side

Overhead Distraction – 1:30/side

 

 

Post individual scores, total score, and experiences to comments

Comments

  1. CWOD:
    90 — SQCL (65#) Russian KBs (53#)
    130 —
    36– Snatch (45#)
    Total- 256

  2. CourtnieMcKone says:

    62
    Hspu w/1 ab mat, squat clean at 93#

    140
    Hand release pushups instead of plu

    25
    Snatch at 63#

  3. 101: 83# clean
    135 Rx
    36: 63# snatch

    Thanks for the coaching on squat snatch after class Jaime girl!

  4. You’re welcome. Don’t remember my #s at all!

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