1.) Every 3 minutes for 5 rounds 5 Power Snatch @ High Hang from blocks
Note: Use last weeks heaviest 5RM and load bar within 10% of it.
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds
10 Kettlebell Front Rack Pistol Squat (10R/10L) 1.5/1 pood, rest as needed between sets
1.) Carrie On
5 Rounds, for time
Run 400m with 45/25lb bumper plate
Lunge 50 feet with 45/25lb bumper plate
45/25lb bumper plates shall be carried throughout the entire 5 rounds. If plate gets set down at any time there is a 5 burpee penalty, so if you need a rest and you sit the plate down you owe 5 burpees. The plate can be held however you wish.
*2.) for time
42 cal Assault Bike
21 Bar Muscles Up
*3.) 3 Rounds
10 Dumbbell Single Arm Split Jerk, R 50/35lb
25 Double Unders
10 Dumbbell Single Arm Split Jerk, L 50/35lb
25 Double Unders
*4.) 5 minute AMRAP
5 Hang Power Clean 185/125lb
7 Strict Handstand Push-ups
*5.) 5 rounds
10 Reverse Hyper
20 Sledghammer Swings
10 Barbell Good Morning 75/55lb
Note: Use last weeks heaviest 5RM and load bar within 10% of it.
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds
10 Kettlebell Front Rack Pistol Squat (10R/10L) 1.5/1 pood, rest as needed between sets
1.) Carrie On
5 Rounds, for time
Run 400m with 45/25lb bumper plate
Lunge 50 feet with 45/25lb bumper plate
45/25lb bumper plates shall be carried throughout the entire 5 rounds. If plate gets set down at any time there is a 5 burpee penalty, so if you need a rest and you sit the plate down you owe 5 burpees. The plate can be held however you wish.
*2.) for time
42 cal Assault Bike
21 Bar Muscles Up
*3.) 3 Rounds
10 Dumbbell Single Arm Split Jerk, R 50/35lb
25 Double Unders
10 Dumbbell Single Arm Split Jerk, L 50/35lb
25 Double Unders
*4.) 5 minute AMRAP
5 Hang Power Clean 185/125lb
7 Strict Handstand Push-ups
*5.) 5 rounds
10 Reverse Hyper
20 Sledghammer Swings
10 Barbell Good Morning 75/55lb
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Hannah Fameree
17:49 rx
Snatch ^52.5# with Michelle. Worked on form. Only did 3 rounds bc we ran out of time
10
0
Kelsey Waack
22ish??
👶🏼 mods: walked 2x200, 3x400
10
2
Lauren Kalil
18:17, 24 second PR
77# HH PS, 16 strict wide grip PU, Assault bike/banded BMU, Handstand walks/hips to rings, bench 105#/12 ME 95#, pistols with no weight
8
0
Megan Vogel
16:11 RX
Crossover Sym sub for snatch. Rev Hyper/GM X 2 rds. Back later for mobility and more shoulder rehab. 😏
12
0
Michael Green
20:04
Does anyone know how much I love to run?
7
3
Probably as much as do...
I say we petition to have running programmed at a max of 1 time a week.
I say we petition to have running programmed at a max of 1 time a week.
Pauly VanderKelen
Rest Day
Hart Company Picnic. Took 2nd place in the cornhole tournament! Completed Carrie On during the 5:15 class on 8/23/18.
1
0
Shannon VanPay
15:42 RX (2:05pr) my favorite WOD
No idea what I snatched but it was light and enjoyable
4
0
Theresa Rosenquist
❤️Betsy❤️
**👵12:15 - 100m w/#45 & WL w/#25 (last round @#45 lunges🙀); HH-PCl; 3×15{Incline abs/R-HYP/Hollow Pulls; BFR knees.
5
0