Friday
JH 200lb FS wod
Warm up: see board
Burgener Warm up together
Skill: Snatch Pull 5×3
WOD: 4 rounds
200m run ( around building)
12 push up
2 kick ups
for snatch pull see this: http://www.performancemenu.com/exercises/videos/snatchPull.mov
if you have not snatched before, do not go heavy at all.. stay light in skill work
kick ups are basically starting in plank position, you kick your feet up to your hands, keeping your hands in place on the floor . you should look like a frog. that is one rep. do not stand up, return to plank position and then kick your feet up to your hands again, keeping hands in place= rep 2.
scaling options:
row 250m instead of run
Snatch Pull
work sets 85-105-125-135-145
WOD- 5:55
Really felt all the squat work during the sprints this morning. Have a great weekend!
Enjoy that Painstorm fellas!
snatch pull 35, 45, 55, 65, 65
wod- 5:54
Snatch Pull: 65-95-135-145-155
WOD: 5:17
coming up Morgan starts to be not very fun. Short, hard wod. It’s been a good week, except for the humbling of the dbOHS
I hear a storm a comin’.
6:01
I forgot to look at the am class times. Went a little easy on my calf still tender, but was fine. No pose seem to help. But no excuse for the time.
Hope to see everyone at 9 am. Breakfast at the Beacon after.
went light on the snatch, taking it easy on the fast lifts for a few weeks. 35, 45, 55 WOD was good, felt good to run. 8:58