1.) 15 minute EMOM 1 Snatch @ 70%
2.) Jane’s WOD
9 Hang Clean 225/155lb
21 cal Row
7 Hang Clean 225/155lb
15 cal Row
5 Hang Clean 225/155lb
9 cal Row
note: clean however you deem fit
*3.) 7 minute AMRAP
with partner, both partners must finish the double unders before starting the front squat and same with the front squats before starting the next round. both partners work at the same time so you will each have your own rope and barbell
25 Double Unders, each partner
7 Front Squat 185/120lb, each partner
*4.) 60’s
20 min row
20 min assault bike
20 min run
note: this is a good recovery day workout as well. just get a little bit glossy and enjoy. scale with 15 or 10 min segments or even 5’s if it gets you to do it
*5.) Box Ladder
5 30/24″ Box Jumps then add 1 45lb plate and complete 5 box jumps and continue until inability to complete 5 box jumps or your last set took an hour. no time cap record total plates of successful 5 rep box jumps
note: box jumps are not with a step
2.) Jane’s WOD
9 Hang Clean 225/155lb
21 cal Row
7 Hang Clean 225/155lb
15 cal Row
5 Hang Clean 225/155lb
9 cal Row
note: clean however you deem fit
*3.) 7 minute AMRAP
with partner, both partners must finish the double unders before starting the front squat and same with the front squats before starting the next round. both partners work at the same time so you will each have your own rope and barbell
25 Double Unders, each partner
7 Front Squat 185/120lb, each partner
*4.) 60’s
20 min row
20 min assault bike
20 min run
note: this is a good recovery day workout as well. just get a little bit glossy and enjoy. scale with 15 or 10 min segments or even 5’s if it gets you to do it
*5.) Box Ladder
5 30/24″ Box Jumps then add 1 45lb plate and complete 5 box jumps and continue until inability to complete 5 box jumps or your last set took an hour. no time cap record total plates of successful 5 rep box jumps
note: box jumps are not with a step
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Brett Kohout
9:40 @ 155# (need positions work)
Snatch ^135# (10# pr) BJ ^ 5/5 @ 42 & 1/2"
7
0
james macco
11:49 @ 185#. Wasn't pretty
Snatch at 115# and 125#. Snatch was much prettier. ๐บ
12
0
Kate Mantz
10:01 65# power cleans (did 17 cleans in round of 7 ๐๐ต๐ป )
Snatches ^65#
13
0
Kelsey Waack
Done โ
Sn balance 55# // clean 55# (no pull, only getting under) // suck it up from wed
14
2
Krystal Lowney
6:40 105#
Should've done 115#, snatches up to 65#, 7 mile run before sunrise ๐
12
0
Liz LeCaptain
6:04 105# // 70# Snatch
Should have gone heavier on the clean - but snatches were feeling good! :)
6
0
Pauly VanderKelen
7:00 - Power cleans @ 185# to let my lower quads heal
3x3, 4-3, 3-2 / All snatches @ 170# no fails / (5) 1/2 ascents and descents on the peg board / 4 min Assault interval - 62 cals
1
0
Todd Rocheleau
5:31....started at 205....wrist gave out and ended 135
Went home and did it at 155 3:48
7
0
Ty Krueger
3:12
Snatches at 185#
6
2