1.) 15 minutes:
Floor to Hang, hold 3 sec.
Floor to High Hang, hold 3 sec.
Floor to Triple Extensions->Touch-n-Go Snatch
Work up to heavy load
2.) 7 minutes to work up
1-2-3-4-5-6-7-8-9-10……..
Overhead Squats 115/85lb
Ring Dips
2 minutes to change weight
6 minutes to work up
2-4-6-8-10-12-14………
Front Squat 155/105lb
Pull-ups
2 minutes to change weight
5 minutes to work up
3-6-9-12-15-18………
Back Squats 185/120lb
Hand Stand Push-ups
*3.) 5 rounds for time
13 GHD Sit-ups
25 Double Unders
Floor to Hang, hold 3 sec.
Floor to High Hang, hold 3 sec.
Floor to Triple Extensions->Touch-n-Go Snatch
Work up to heavy load
2.) 7 minutes to work up
1-2-3-4-5-6-7-8-9-10……..
Overhead Squats 115/85lb
Ring Dips
2 minutes to change weight
6 minutes to work up
2-4-6-8-10-12-14………
Front Squat 155/105lb
Pull-ups
2 minutes to change weight
5 minutes to work up
3-6-9-12-15-18………
Back Squats 185/120lb
Hand Stand Push-ups
*3.) 5 rounds for time
13 GHD Sit-ups
25 Double Unders
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Anna Schumacher
8/8 OHS with dips from high rings - 1/14 FS - 12/12 hspu
Up to 145# complex
11
0
Grace Adler
1/7 RD (strict rd), 10/10 PU, 3/12 BS (strict HSPU)RX. 75# snatch complex.
jackson - 7/7 RD (on high rings), 4/12 FS, 6/6 HSPU (+ a strained neck...boo) wms rx/105# snatch complex. Sam - done (lots of mods).
10
0
Jordan Heider
6rds, 4rds + 4FS, 3rds + 6HSPU
55# S, 75# FS, 85# BS, 2 Rds of Extra Credit
13
0
Laura VanderKelen
1 of 8 OHS 65#, 10 FS 85# & 2 pull-ups, 95# BS 9 HSPU completed, no rack.
70# snatch
2
0
Mary Stueber
5/8 OHS (65#), 3/10 FS (85#), 7/9 HSPU (95#)
1 mat for 9s HSPU (Kipping) 55#, 60# Sq complex
17
0
Michelle Johnson
1/7 RDs, 3/10 PUs, 3/9 HSPUs
Rx wts, mix of unassisted/banded RDs, mix of unassisted/1 mat HSPUs; 80# snatch complex
15
0
Pauly VanderKelen
4/8 Ring dips (high rings); 11/12 FS; 10/12 HBBS
195# snatch / 5rds of GHD sit-ups & DUs in 6:05 / C2B pull-ups
1
0
Theresa Rosenquist
OHS: 7/4@#70, FS: 10/0@#85, BS: 9/6@#105
Sn:#65 EC: 5:28 1st DUs in 5 wks!!! =D >> MU foundations. Tomorrow is rest day.
14
0
Tina Schmidt
through 7 OHS, dips from high rings; 10/12 pullups; 12/12 HSPU
125# snatch complex
18
0
Zach Nasto
9 ohs, 12 fs, 9bs
Strict.... 205# snatch
18
6
What's a strict snatch? I want to see that.
Good luck with the baby appointment today!
Strict dips, pull ups, handstands. But I could show you a strict snatch
Strict dips, pull ups, handstands. But I could show you a strict snatch
Good luck with the baby appointment today!
What's a strict snatch? I want to see that.