1.) Every 2 minutes for 10 minutes 3 Snatch Complex: Snatch Pull from floor to low hang (directly below knee) then back to floor and then Snatch.
Note: concentrate on going directly back in start position after low Hang so when the bumpers touch the floor immediately pull Snatch. (Ha)
2.) PX
Row 30 cal
21-15-9
KBS 2/1.5 pood
Box Jumps 24/20″
Row 30 cal
*3.) Every 3 minutes for 15 minutes 2 Back Squat @ approx 90%
Note: reread Monday’s post and follow Justin’s wise words
*4.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
*5.) Tabata
Burpee Bar Muscle-ups
Rest 1 minute
Handstand Push-ups
Note: 20 sec. work 10 sec rest 8 rounds
*6.) Run 1 mile with vest for time
Note: concentrate on going directly back in start position after low Hang so when the bumpers touch the floor immediately pull Snatch. (Ha)
2.) PX
Row 30 cal
21-15-9
KBS 2/1.5 pood
Box Jumps 24/20″
Row 30 cal
*3.) Every 3 minutes for 15 minutes 2 Back Squat @ approx 90%
Note: reread Monday’s post and follow Justin’s wise words
*4.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
*5.) Tabata
Burpee Bar Muscle-ups
Rest 1 minute
Handstand Push-ups
Note: 20 sec. work 10 sec rest 8 rounds
*6.) Run 1 mile with vest for time
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Brittany Nohr
8:40
Snatches to 105,3x5 strict pu and ring rows, tabata subbed burpee hips to rings for bmu. Hip ext from yesterday done
14
0
Kelsey Waack
7:57 rx
Sn 45# // EC: tabata burpees & pu (thx derek! ππΌ), hollowrock & superman, mile run w 16# vest (9:00)
14
0
Laura VanderKelen
8:24 rx πΊπΈ
Snatches @ 75#; backsquats at 180#; tabata done β
1-2 bmu each round and 3-5 hspu each round, mostly 3
2
0
Lauren Kalil
8:01 RX
snatches light, stayed at 65#...EC BS #205, Muscle up work (actually doing them and some dips and push-ups)
10
0
Pauly VanderKelen
6:31 w/ American Swings
Snatch - 3 rounds @ 145# / 2 rounds @ 155# / *5.) 2 Burpee Bar MUs every round for 8 rounds / HSPU max was 11, min was 6 / EMOM10 - 1 legless rope climb / Hamstring mobility
0
0
Sylvia Christensen
15:28
5 rounds: 10 thrusters (65#), 30 sit-ups, 10 DB snatch (45#). Back squat 8x4 (185#). 15 min PC EMOM (150#). Missing this gym!
2
0