1.) 12 minutes to find 3 RM Snatch, every 90 sec. you must do a triplet. Do not add load if you fail or your form is the big stink-o
2.) 12 minutes to find 3 RM Clean , every 90 sec. you must do a triplet. See note above about when to add weight.
3.) WOD
EMOM for 15 minutes
30m Shuttle (10m)
10 Alternating Jumping Lunge
10 Sit-ups
4.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
You must login above to log your score
pilates
5k later
13
1
Jamie Kemen, Jessica Broekman, Jennie Campshure, Christian Stueber, Daniel Greene, RaLinda Lamberies, Steve Broekman, Andy Glawe, Rosa Francour, Mark Davis, Steve Schaefer, Theresa Rosenquist and Anna Schumacher
Good luck!
Christian Stueber
Free WOD: Too much grip strength required. 9:15: Completed all EMOM for the 15 mins. Fun WOD. Good sweat maker
9
1
Last year I did a workout w/ this grip component, but it was 400m. I thought I was being kind of nice.
Jennie Campshure
13 rounds I think ... Just didnt stop for 15 mins :)
Snatch worked up to 65#. CJ worked to 95%
7
0
Mark Davis
14 rds+ 15meters
75 snatch/ 105 C&JMade 5/6 pullovers with John Powers coaching!
3
0
Matthew Luepke
Free WOD, 9:15 died during WOD 12 rds maybe?
Focused on technique for CJ and snatch, still sucks but I might be getting better?
6
1
Always getting better!
RaLinda Lamberies
14 mi run/Snatch/CJ/IR for WOD
Calves cramped in rd 2, calve mobility rest of time
6
0
Theresa Rosenquist
1. 80 KBS/60 Burpees 2. 295 Cal Row 3.~ 40 pushups
Team practice: 1.w/ Jake (@#35) 2. w/Tina 3. shadowed w/ Ashley & Garrett
2
0