1.) 15 minute AMRAP
10 PVC Overhead Squats
10 PVC Knife Hand Waiter Overhead Lunge
10 Back Extension
5 Broad Jumps
5 Box Jumps
note: make the broad jumps pretty and each one a well thought out jump. higher box jumps height each round or 2 working up to wod height
note: this is your warmup. clock starts
2.) Locomotive
20 minute AMRAP
10 cal Row
2 Box Jumps 36/30″
1 Snatch
then
20 minute AMRAP
10 cal Row
2 Box Jumps 36/30″
1 Clean & Jerk
note: Record heaviest load.
*3.) 50 GHD Sit-ups for time
10 PVC Overhead Squats
10 PVC Knife Hand Waiter Overhead Lunge
10 Back Extension
5 Broad Jumps
5 Box Jumps
note: make the broad jumps pretty and each one a well thought out jump. higher box jumps height each round or 2 working up to wod height
note: this is your warmup. clock starts
2.) Locomotive
20 minute AMRAP
10 cal Row
2 Box Jumps 36/30″
1 Snatch
then
20 minute AMRAP
10 cal Row
2 Box Jumps 36/30″
1 Clean & Jerk
note: Record heaviest load.
*3.) 50 GHD Sit-ups for time
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Angel Anderson
7-8 rounds each, snatch ^105# (PR!!!) missed 110#. C&J ^125
Love that wod!!! I WILL get 110# soon!!! 💪🏼
0
0
Brittany Nohr
Snatch to 135 failed 145, clean and jerk to 175
Clean up to 190. 5 lb pr got under 200 a few times but couldn't get up
4
0
Hannah Fameree
Snatch ^65#, C&J ^110# - no idea how many rounds
Definitely thought I got a PR for the C&J but I actually didn't lol 😖
6
0
Michael Green
With Sam all day, definitely will miss that guy he always pushed my old a@#.
5
1
Love ya man.
Pauly VanderKelen
Power Snatch - Empty bar, 115, 135, 145, 155, 165, 175, failed 180# / Power C&J - 135, 155, 175, 185, 195, 205, 215, 225#
*4.) from Friday's EC complete in 8:00 / 15-10,10-10,8-7,10,5 / EMOM11 - 4 UB MUs for 44 total
0
0
Sam Scherwinski
Snatch ^ 175# (failed 190) C&J ^ 205# (power clean)
Community WOD with Mike and Chad: 10 rounds. Good bye CFGB!!!
7
3
It's not good bye its I'll see you all soon.
Be good 😉
Make sure the freshmen 10 is added to your snatch & not your waistline