Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
15 Rounds
1 Hang Snatch High Pull + 1 Hang Power Snatch every 30 seconds
Regular WOD
20 minute AMRAP
a) Kettlebell Snatches - right arm (50#/35#) – 5
b) Jump Squats (115#/75#) – 5
c) Kettlebell Snatches - left arm (50#/35#) – 5
d) Pull-ups – 5
WODKILLERS
20 minute AMRAP
a) Kettlebell Snatches - right arm (70#/45#) – 5
b) Jump Squats (135#/95#) – 5
c) Kettlebell Snatches - left arm (70#/45#) – 5
d) Chest-to-Bars – 5
If desired, post scores to comments!
Reg. WOD Rx’d – 9 rounds plus 5 left arm snatches
11 rds + 5 snatches (RXd)
9rds+5 right arm snatches
That was RX’d
Heavy lift was good since we had some Beastie Boys playing!!
Heavy (focused on form): 45#, 55# (X2), 65# (X12)
RX’d: 8.5 rounds
8 rds + 5 #70 on squat jumps. #30 on kb. Should of done RX weight. But did all pull-ups without a band that’s a first for me, woohoo!!!
Way to go!!! Talk about something to celebrate about!!!!!
(Rx) 11 rounds
7 Rds (a/c 30#, b65#)
6 rounds + 3 C2B- Wodkillers
10 rounds is all my lower back could take. Regular WOD
oh david, dont scare me like this
Can’t say I’m Sad I’m missing this kne.