We’re hosting a Grand Opening Party, Paleo Potluck Dinner, and The Anatomy of Frank Concert tonight (Friday) at 6:30 PM! Free for all and open to the public! There will be a grill, meat and veggies, and some local beverages. Bring Paleo-friendly food as well!
[youtube=https://www.youtube.com/watch?v=hVTYRjSDyC4&rel=0]
Strength
Add weight each set, go as heavy as you can with good form for each movement, and rest as needed:
- Muscle Snatch x 3
- Power Snatch x 3
- Snatch x 3
- Snatch High Pull x 3
- Snatch Pull x 3
- Snatch Deadlift x 3
WOD
50 Kettlebell Clean & Jerks for time. Men use 24 kg, women use 16 kg. Alternate arms as needed.
Snatch: 85
WOD: 35 4:28
Snatch: 55#
WOD: 2:52 @25#
Should have gone heavier on both.
Snatch: 55# Could have gone a wee bit heavier
WOD: 26 4:04
Muscle snatch: 65#
Power snatch: 95#
Snatch: 115#
Snatch high pull: 135#
Snatch pull: 155#
Snatch deadlift: 185#
Shoulder got a little flared up from catching the snatches without full external rotation, so decided to sit out the WOD (would have been a bit unbalanced to do the 50 reps with just my left arm)
Full at 135
Dl at 205
Snatches: 65-75-80-95-105-135
WOD: 4:09 rx
Snatches: 65-75-85-135(?)-155(?)-185
WOD: 6:00 rx
MS: 95#
PS: 135#
SHP: 155#
SDL: 185#
WOD x 2: 11:08 @ 53#
55#-135#
4:08 rx
85#
WOD x2 – 11:56 – 1/2 45# & 1/2 35#
95# – 205#
WOD: 2:37
65#
WOD (100 reps) 10 ish
Snatch up to 155#
Then WOD took 10:14, since Kyle had us do 100 reps instead of the rx 50. (at 53# KB)
Started at 45# and went to 95#
WOD: 3.15 @ 26#