Skill/Strength:
Every 1:30 for 8 Rounds
2-2-2-1-1-1-1-1 Hang Snatch
-Add load each round
Metcon:
For time
Row 1000m
— then —
4 rounds of
10 Strict Handstand Pushups
10 Dumbbell Hang Power Cleans 50/35lbs
50 Double Unders
16 min cap
Accessory Work:
5 rounds for quality of
5 L/5 R Single Arm Kettlebell Push Press, pick load
10 Barbell Bent Over Rows, pick load
10 Barbell GHD Hip Extensions, 45/35lbs
Mobility:
3 min calf smash per side
3 min trap smash per side
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Alex Ebert
3 + 2 HSPU. Scaled
Strict until round 3, then kipping. 50# DB. 1 min DU practice. HS 95#-145#. Couldn’t stabilize 155#
11
0
Carrie Schatzman
10:22; scaled; 25#DB’s; HSPU off box; singles;
Snatch up to 90 (ugly, but 90#)
6
0
Grant Soletski
135/1-3 against wall then box for remainder, finished at cap.
Welcome back Betsy!
4
0
james macco
15:50* SHP's off a 30" box
Cut snatches short due to lower back soreness. Live to fight another day. Also, day made better with an Adam VanPay sighting. Welcome back!
11
0
Jenny Wesolowski
14:01 at home with mods
800 m run then 4 rds: 10 db push press, 10 db hang clean with db in each hand, 50 penguin hops trying to maintain height. DB: 35# first rd, 30# rest of rds.
Hang Snatches @ light weight, 2-3 reps per round. 55# Not the best in a carpeted basement
11
0
Krystal Lowney
15:35 mods
Turned around about 5 mins into my drive to 8:15 class🥶 Snatch 55-75#
12
0
Liz LeFevre
Snow storm= basement WOD
Contained alot of lunges , goblet squats , ab mat sit-ups & burpees 💁♀️
6
0
Maria Onaindia
13:30
DU practice, piked on toes off of a box, rest same
Hang squat snatch PR of 105#
KB strict press after and some more DU practice
14
0