Wednesday, July 30, 2014

8.3

Because we are just so excited...
OLY STRENGTH
1. Power Snatch
2 @ 75%, 2 @ 80%, 3x2 @ 85%
2. Clean & Jerk
1+1 @ 70%, 2x1+1 @ 75%
3. Romanian DL
4x3 (Heavier than last week)

COMP WOD
     EMOM for 12 Min...
          Odd: 10 Burpees to target six inches above reach
          Even: Max Effort Unbroken HSPU

CLASS WOD
     Three Rounds for Time...
          25 Ab Mat Sit Ups
          25 DB Thrusters (40/25)
          100 M Shuttle Run (10M Down/10M Back)
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2 comments:

  1. Joey MarkingJuly 31, 2014 at 9:18 PM

    OLY STRENGTH
    1. Power Snatch
    2@135#, 2@155#, 2@165#, 2@175#, 1@185# (turned into a squat snatch), full snatch was feeling strong and fast so...1@195#, 1@205#, 1@210# (PR), 1@215# (10# PR)

    2. Good Mornings
    3x5@120#

    CLASS WOD
    Three Rounds for Time...
    25 Ab Mat Sit Ups
    25 DB Thrusters (40# DB)
    100 M Shuttle Run (10M Down/10M Back)
    --8:40

    COMP WOD
    EMOM for 12 Min...
    Odd: 10 Burpees to target six inches above reach
    Even: Max Effort HSPU (19, 6, 9, 7, 6, 5)

    Then some MU EMOM work with Travis: 5, 4, 3, 4, 3

    ReplyDelete
  2. UnknownJuly 31, 2014 at 10:36 PM

    10,8,6,4,2- Power Snatch 155#
    30,24,18,12,6- GHDs

    OLY STRENGTH
    1. Power Snatch
    2@190#, 2@200#, 3x2@220

    2. C&J-1x220, 2x1-235


    CLASS WOD
    Three Rounds for Time...
    25 Ab Mat Sit Ups
    25 DB Thrusters (40# DB)
    100 M Shuttle Run (10M Down/10M Back)
    --6:43

    COMP WOD
    EMOM for 12 Min...
    Odd: 10 Burpees to target six inches above reach
    Even: Worked on Strict HSPUs- 1-3 every

    ReplyDelete

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