[youtube=https://www.youtube.com/watch?v=rj2mhKCXp_0&rel=0]
WOD
Level 1
AMRAP in 5 minutes of:
- Front Squat (75/45) x 10
- Ring Row x 15
- Front Squat (95/65) x 10
- Ring Row x 15
- Front Squat (115/85) x Max Reps
Rest 3 minutes, then:
AMRAP in 5 minutes of:
- Snatch (75/45) x 5
- Burpee Over the Bar x 10
Level 2
AMRAP in 5 minutes of:
- Front Squat (135/95) x 10
- Chest-to-Bar Pull-up x 15
- Front Squat (185/115) x 10
- Chest-to-Bar Pull-up x 15
- Front Squat (235/135) x Max Reps
Rest 3 minutes, then:
AMRAP in 5 minutes of:
- Snatch (115/85) x 5
- Burpee Over the Bar x 10
Please take care of your hands!
Upcoming Events
- Potluck BBQ and Cornhole on Friday evening at the gym!
- Rivanna River Clean the Bay Day on Saturday, June 1st!
- Olympic Weightlifting Seminar with Phil Sabatini on Saturday, June 8th!
Knee problems from high-impact stuff – so I did a 12-min of row, knee tucks (b/c I was wearing jeans!), 10 pushups, and 10 185-pound deadlifts. 4 rounds even.
If you guys want a full day of exposure to these Olympic lifts (snatch, squat, … clean & jerk…) then know the JUNE 8 you can get the best instruction from American Champion Phil Sabatini! See the link above for the FB invite, and follow this link to register. https://docs.google.com/spreadsheet/embeddedform?formkey=dFhnQnJBM192NUF6SzZFeWg2ZU9iOFE6MQ
ONLY A COUPLE SPOTS LEFT, SO ACT FAST!
just in case you have no idea who Phil Sabatini is… [youtube http://www.youtube.com/watch?v=qtBvpBqy2v4&w=420&h=315%5D
AMRAP 1: 10 (95#, 115#, 145#, Chest to Bar pull ups eventually became Chin over Bar)
AMRAP 2: 3 rounds even (95#)
#1: 3 rds 55, 75, 85# and 8pu/rd
#2: 3 + 8@55#
50 reps, then 43 reps RX
62 reps (55, 75, 85 and band)
3+3 @55#
My hands are starting to resemble those of a rugged farmhand. I don’t hate it.
WOD 1. Scaled weights 95, 135, 5 reps at 155#.
WOD 2. 3 rounds at 115# snatch.
50 reps & 50 reps RX
55 total at max 185#
4 rounds 2 snatches Rx
54 and 4 rds rx
51 reps at 115-135-155 and 3rds 2 snatches at 115 lbs for half and 95 lbs for the second half
50, 46 rx
53, 3+11 rx
RD 1: 50 reps (scaled 135, 155, 185)
RD 2: 3 rounds RX
WOD 1: 95, 115, 135 @ 4
WOD 2: 3rds @ 95 + 6