We’re hosting an impromptu social at the gym Friday at 6:15 pm! Come do the WOD at 5:30 pm, then hang out afterwards for a drink. Feel free to bring food if you’d like!
Strength
Power Snatch 4 x 4 @ 80%
WOD
Level 1
15-12-9 reps each of:
- DB Overhead Squat (30/20# per hand)
- Box Jump (18/12″)
- Knee Tuck on Bar
Level 2
21-15-9 reps each of:
- Overhead Squat (155/100#)
- Box Jump (30/24″)
- Toes-to-Bar
Notes
- Use the same weight for the Overhead Squats as you did for the Power Snatches.
Snatches: 65#
WOD: 55# OHS, 24″ box jumps, T2B
10:16
Snatches: 95#
WOD: 65#, 12:53. It’s a little hard to believe everyone at 6am did the WOD so fast 🙂
Snatch: 55#
WOD: 45# OHS
10:06
125, 135-2f
7:49@95
Snatches: 2*95, 2*115
WOD: 95 OHS, 24 bx jps, T2B
8:54
Snatches: up to 70#
WOD: 11:32
55# OHS, 24″box jumps, T2B (Did 15 ohs/21 bj/15 t2b rep scheme in first round, then all 15, all 9)
powersnatches up to 85#
wod 15:27 @85# and 24″ and T2B and 21-15-9
8:25 !@ 135#
PS at 135
WOD 15:10 at 155#. Ugly
PS- 65#
WOD- 11:23
@ 60#, 24″, T2B – 21, 15, 9
PS: 65#
WOD: 11:18 (21, 15, 9 – 35#, brown box, raises)
PS: 95#
WOD: 9:51 (45# )
PS: 89#
L1
30# DB
24″ box
T2B, k2c
9:30+ or –
At the hotel where they actually had dumbells!
Strength- I ate two big Baltimore Maryland crabcakes at CJs in Owings Mills (highly recommended) and talked trash to the locals about the Ravens/Pats game coming up. My boss is from Boston so he was doing the bulk of the trash talking. This was last night.
WOD- this morning- paid the price for those crabcakes but not for the trash talk because Ravens fans are weak.
4 rounds for time
10 dumbell thrusters 35#
10 dumbell curls with each arm 35#
10 push-ups
10 sit-ups
8:42
Power Snatches: 65lbs
WOD: 55lbs, 24″, knee-ups in 14:46
PS: 65#
WOD: 45#, 24″ (combo of box jumps and step ups), combo of toes to bar and knee-ups, 12:37
PS: 70#
WOD: 15-12-9 55#, 24″, t2b in 10.48
PS: 95
WOD: 9:23 @ 75#
PS: 65
WOD: 11:38 @ 55#
Power Snatches: 55#
WOD: 55, 20″, knee-ups in 11:07
9:51 (45#, 24″, T2B)