1.) Every 1:30 for 8 Rounds
1 Snatch @ 90% (If you fail, drop 5lbs)
2.) 5 Rounds
10 Assault Bike Cals
15 GHD Situps
20 Barbell Back Squats
*3.) 3 rounds
10 Snatch Balance with 2 second hold in basement 95/65
10 Back Extension
*4.) EMOM 8
40m shuttle (10m incriments)
10 Alternating Pistols
*5.) 5x500m Row
-Work on pacing; make all 5 rows within 3 sec of each other
1 Snatch @ 90% (If you fail, drop 5lbs)
2.) 5 Rounds
10 Assault Bike Cals
15 GHD Situps
20 Barbell Back Squats
*3.) 3 rounds
10 Snatch Balance with 2 second hold in basement 95/65
10 Back Extension
*4.) EMOM 8
40m shuttle (10m incriments)
10 Alternating Pistols
*5.) 5x500m Row
-Work on pacing; make all 5 rows within 3 sec of each other
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Amanda Zeamer
14:00
3 rounds ghd, 2 rounds ab mat, single arm kB swing for squat. Deadlift 3 at 145# for snatch
13
0
Ashley Bourgeois
3 + 15 BS (ghd’s to //)
Only 35# snatch.. Thanks to Kelly for being the stroller pusher again! 🙄
12
0
Barbi Gossen
50 DB squats, 50 DB deficit PU, 100 alt. Hand DB snatches with 50# DB. 50 DU front rack lunges, 30 DB alt arm strict press both with 25#. 30 strict Pull , then 15 slow decent pull-ups.
17
0
Bradley Boockmeier
Tom Fameree kicked my butt.
230# Snatch
18
2
Laura VanderKelen
11:02 - reset bike each round
Snatches 4 @ 115#, then 4 @ 110# because I failed too many times
4
0
Megan Vogel
12:11 - SLING FREE!
GHD to //. One arm bike. Squats from rack. DB snatch x 5 reps/8 rds. 15-12-9 banded side shuffle/pistols on rig. EMOM 8 - 40m farm carry, 20 sec hollow holds. Shoulder rehab.
18
5
👏👏👏
Yeah you did!!
Got to do the whole WOD w the group!!! :)
Loved the Bears Metcons too 🐻⬇️
More like JACKRABBIT metcons silly. 🐰💙💛 they marched the shirt :)
Pauly VanderKelen
10:01
Snatches: 3 singles @ 195#, 2 singles @ 200# / 5 rounds of 100 meter row & 10 burpees from 12/31/18 complete with Laura in 6:30 / 4 minute accumulated bar hang from 12/31/18 complete with 1:30, 1:00, 1:00, :30 / 3x10 penalty ring rows / Forearms exploded!
1
0
Shannon VanPay
12:20 rx
Snatch 75-85#, still nursing the neck issue
8
1
Still? Noooooooo. Get better friend.
Theresa Rosenquist
Chad (Ugh!)**
50:46 **16" Box ×500 & 14" last 500 (l.knee & back!) @#10 wgt vest. (N2S: 1000 reps of anything is probably not a great idea)
0
0