Check out pics from the 31 Heroes WOD!
STRENGTH/SKILL
Work up to weight that you will use for first set of complex in the workout (you can add weight on sets 2 and 3 if you want)
WOD
Level 1
3 Sets:
- (2 PS + 2 HPS) x 3
- Wall Ball (14/8) x 15
- Run x 200m
- Rest 3 minutes
Level 2
3 Sets:
- (2 PS + HPS + OHS) x 3
- Wall Ball (20/14) x 20
- Run x 250m (Coleman St intersection)
- Rest 3 minutes
Notes: You perform the complex 3 times before moving on to wall balls each set. Complex for L2 is 2 Power Snatches + 1 Hang Power Snatch + 1 Overhead Squat. Do 2 Power Snatches + 2 Hang Power Snatches if you have trouble with the OH Squat. You can drop the bar in between the movements if necessary, but each movement must be done as written (i.e. you can’t do a full hang snatch instead of HPS+OHS). Record weight on complex and total working time.
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Workout in the Park! August 17
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3:10, 04, 07= 9:21 at 60#
135# Clean/FS
2:53
2:51
2:53
8:05
#65
YAY
10:22 (3:23, 3:26, 3:33) @ 55#
8:33 @ 115#
9:15 @ 75#
Worked on complex at 65# and at 55#
This one was a comedy of errors.
135# ~15 minutes