1.) Snatch 5 x 3 @ Low Hang
2.) 3 Rounds
Row 500m
10 Clean & Jerks 155/105lb
3.) 50 GHD Sit-ups
4.) Back Squat 5 x 3 @ 85%, every 2 minutes
5.) 3 rounds
ME Strict Deficit Handstand Push-up -> ME Kipping Deficit Handstand Push-up. No resting on your Noggin!
10 Toes to Bar
10 Strict Pull-ups
6.) 30 min at med pace on Air Dyne, C2 or go for a cold jog
2.) 3 Rounds
Row 500m
10 Clean & Jerks 155/105lb
3.) 50 GHD Sit-ups
4.) Back Squat 5 x 3 @ 85%, every 2 minutes
5.) 3 rounds
ME Strict Deficit Handstand Push-up -> ME Kipping Deficit Handstand Push-up. No resting on your Noggin!
10 Toes to Bar
10 Strict Pull-ups
6.) 30 min at med pace on Air Dyne, C2 or go for a cold jog
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Alyssa DeNoble
CF KeyWest 20:15
21-15-9 DL&BPU, then 5rds squat roll ups 20DU
24
1
Only Wod down there should be max piƱa coladas via Hog's Breath
Grace Adler
18:41 rx
up to 75# LH snatch; 175/185/195/205 BS. Jackson - 14:47 (85# CJ); up to 75# snatch.
21
0
Jake Plennes
12:39
Sn 95, 135, 155, 165(f), 165BS 275
12
2
Lindsey Koehler
16:04 (13 reps @ 95, then last 17 Rx)
Up to 65# snatches. 185# backsquats.
10
0
Michelle Johnson
200# BS PR
River North CF - 3rds 21 pull ups, 15 push ups, 9 65# power snatch - 9:38 - all by myself! Totally missed my 5:15am peeps!!
29
2
Pauly VanderKelen
11:01
Snatches: 115#, 135#, 155#, 175#, 185#, 195# (failed 3rd rep) / HBBS 2x3@325# 3x6@ 275# working on form / First strict deficit HSPU! / HSPUs, T2Bs, and strict pull-ups complete.
3
0
Robin Mueller
13:42, 55#CJ, 55#Snatches, PT starts this week
Ex.c., 50 sit ups, 175#BS (5x3) 85%
25
0
Sylvia Christensen
20:10 (started RX, then 85#)
up to 95# snatch, 5x3 130# back squats, 50 weighted sit-ups, ME HSPU (strict & kip) + T2B & pull-ups
22
0
Theresa Rosenquist
18:02. (#100)
PCl cuz of hamstring strain (jerks felt great), 3 LH Sn: #65x4/75, EC: rehab BS 5x3 (#95), HSPU/T2B/DHPU
10
0