Strength
Power Clean (3-3-3-3-3, +2 to 3%, 80 seconds rest)
Rest 5 Minutes
WOD
5 Rounds of
- 3 Muscle Ups
- 6 Power Snatches (89# / 67#) Sub is 10 DB Snatches if you aren’t proficient in oly lifting.
Charlottesville's most experienced functional fitness and weightlifting center.
3 ring dips and 3 ring pull-ups per MU if we sub/die?
PC: 77# Went down on weight. I was the only one there at lunch, again, so Ben and I focused on form.
WOD: 5 Ring dips/5 Ring rows/ 10 DB power cleans (20#) 3:50
WOD: 9 pull-ups/9 ring-dips/5 x DB power clean per side (30#): 9:51
PC: 55# (mostly sloppy)
WOD: 9:37, blue band x9, assisted rd x9, 10# db ps
Happeeee Friday!
8:20 rx
154# PC
9:00 – 35# dumbell snatches
Bike from the gym to home for time: 16 minutes
Subbed KB PC 1 on each side for 1: 44#, 2×53#, 2×62#
5×10 KB snatch on each side: 5:03
105 for PC
11:14 with RD/PU and 35# db for the snatches.
PC: 104# (PR!)
WOD: 9:41 (blue band PU, red band RD, 25# snatches)
PC: 82#
WOD: 9:56 (blue band PU, red band RD, 15# snatches)