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| Congrats to KRose and the All Stars, 1st on EVERY event this weekend! |
5.5 Sunday
STEVE/LOREEN MILLER SESSION
Either 1:30 or 2:30
Please attend the same session as last week unless you have been told otherwise
Either 1:30 or 2:30
Please attend the same session as last week unless you have been told otherwise
GOAT WORK
You may do this in the On Ramp area during the opposite Oly session
You may do this in the On Ramp area during the opposite Oly session
COMP WOD 3:30
A version of Pat Sherwood's Monster Mash Up
Time 0 With a 10 Min Time Cap
2K row
In remaining time AMRAP of Hang Power Snatch (155/105)
A version of Pat Sherwood's Monster Mash Up
Time 0 With a 10 Min Time Cap
2K row
In remaining time AMRAP of Hang Power Snatch (155/105)
Time 20 15-12-9
Deadlift 315/205
Box Jump 30/24
Time 35 5 Rounds
10 Pull Up
5 Push Press (155/105)
25 air squats
Deadlift 315/205
Box Jump 30/24
Time 35 5 Rounds
10 Pull Up
5 Push Press (155/105)
25 air squats
OLY session:
ReplyDeleteSnatch (full) with Steve and Loreen - up to 120#
Squat work from yesterday:
1. Back Squat
6@165#, 6@185#, 2x6@205#
2. Front Squat
5@135#, 5@145#, 5@155#, 5@165#
Heavy C&J with Steve - 185#, 205#, 225#, 235#, 245#, 255#F, 255#F
ReplyDelete10 min cap:
Row 2000m
Max Hang Power Snatches 135#
--8 Hang Power Snatches
15-12-9 of:
Deadlift, 315#
Box Jump, 30"
--7:35
5 rds of:
10 Pullups
5 Push Presses, 135#
25 Air Squats
--7:29
OLY session: Focus = hook grip and not abandoning my power position. I am embracing it.
ReplyDeleteSnatch (full) with Steve and Loreen - up to 130#
Leslie won't post on here but she hit 140# for a new PR!
10 min cap:
Row 1600m
Max Hang Power Snatches 105#
--8-ish Hang Power Snatches (some of them were U-G-L-Y they ain't got no alibi...they ugly.)
15-12-9 of:
Deadlift, 205#
Box Jump, 24"
--4:??
5 rds of:
10 Pullups
5 Push Presses, 105#
25 Air Squats
--8:?? (probably about a min after JoJo)