STRENGTH
Spend 10 minutes working up to a moderate set of 5-8 reps in the Overhead Squat (take barbell from the rack or floor)
WOD
Level 1
3 Rounds For Time of:
- V-Up x 15
- Alternating Db Snatch (30/15) x 20
- Box Jump Step Down (18/12) x 15
Level 2
3 Rounds For Time of:
- Toe to Bar x 15
- Alternating Db Snatch (55/35) x 20
- Box Jump Step Down (24/20) x 15
ANNOUNCEMENTS
Saturday Class Schedule
There will be NO regular make-up class on Saturday at 10am. This time will be reserved for those competing in the open workout. Regular class make-up will be held at 11am as normal.
strength: 75# x5
WOD: 10:04 (switched to knees to elbows half way through 2nd round. right hip flexor is not happy. rest rx).
Strength: 145#, failed at 155 (didn’t have time to try again) ohs – new PR, but think with 5-10 more min I could have hit 155 or even higher
I substituted the 300 workout for the WOD today: 15:30
OHS: 95#
WOD: 10:43
OHS: 155#
WOD: 6:18 rx
OHS: 95 (light, could have gone heavier; nursing shoulder)
WOD: 8:06 (I have to pay more attention to my T2B passing parallel)
OHS up to 95#
WOD 8:38 (30#db, +24″box)
OHS: 105#x8
WOD: 10:35 with a 35# db. Left shoulder has been much better, but still gets wobbly overhead by itself. First round did 8 “fast” continuous t2bs but got worn out and switched to slow version in later rounds. Thanks, Joyce, for illuminating the technique.
115 (back)
6:08, no step down
Andy’s back!
OHS: 75# x 6 reps
WOD: 7:30 (V-Ups, 30#)
65#
WOD: 7:38 rx
7:20
9:53 (T2B, 35# dbl, 20″ box)
65# x 6
8:25 w/30# wb
OHS 95# x 6, 105# x 4
WOD 9:40 @ 45#