1.) Every 30 seconds for 4:30 (10 total reps)
1 Hi-Hang Snatch (full squat) 1 Snatch Balance @ 80% of most recent 1RM
*rest 2 minute
2) Every 40 seconds for 6:00 minutes (10 total reps)
2.) 1 Hi-Hang Clean (full squat) 1 Front Squat 1 Push Jerk @ 80% of most recent 1RM
3.) WO
2 minutes ME KB Snatch 24/16k
-then (no break)
8 minute AMRAP of
8 Lateral Box Jumps 20
16 OH Walking Lunges 45/25# (plate
24 Pushups (hand release
-then (no break)
2 minutes ME KB Snatch 24/16k
You must login above to log your score
22:Handi - 3rd +16 lunges
100 18# KB snatches... lateral step ups, 15# lunges
9
3
Maja Brown, Kelly Runge, Becky Smith, Carrie Jones, Mike Rusk, Brooke Allen, Steve Schaefer, Stephanie Schmidt and Bianca White
Nice WODding with you again :)
Yes! I do miss my AM WODers. Except Grant seems extra sassy at 5:15. :)
He totally is... :)
Becky Smith
14:2Rnds +2LBJ.
Itty bitty 8lb KB=no bruises :)
8
1
Wait a minute - I think I had the itty bittys too - YOU must have been doing them properly!!
Bianca White
16:2 rounds + 17 PU
16# KB 43/37 snatchesAnyone else's chest wanna explode from push-ups after yesterday?
1
1
yes, my chest does want to explode. I am trying to figure out how to foam roll it ;)
Kelly Runge
31:2 Rd + 8 PU - 78 KB + 2 bruises
Mod PUs/box; baby KB; 45# SN; 80# CL
9
1
LOL, love the +2bruises - it will make you look tough!
Kurt Koehler
33:2 rounds, 4 pu. 49/38 kb snatches
that one hurt almost as much as Wed class.
4
0