Come in between 5 and 7:30 to make up one of the last 5 workouts. This week your choices are:
- Buy in: 30 burpees for time. Assistance work: 4 lengths banded lateral walks, 20L/20R one leg Romanian deadlifts, 100 abmat situps, 100 abmat back extensions
- AMRAP in 15 minutes of: 5 deadlifts (70% 1rm) and 50 double unders
- Front Squat 2-2-2-2-2, then 7 rounds of: 7 front squat (95/65#) and 7 ring pushups
- Interval Day – 3 short metcons of rowing, push press, SDHP, and toes to bar (see Jan 23 post for details)
- 1 rep max hang squat snatch, then 3 rounds for time of 15 hang power snatch (95/65#) and 15 wall balls (20/14# to 10/9′)
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In for the interval day…..but not 100% excited about it : / haha
I get it… You’re 110% excited, right?!?!
yes- its more like 150% excited!!!
I’m kinda scared of the snatches, but I’ll give it a go. Yeah wall balls!!
Results from tonight:
WOD 4:
Lindsey 3:50, 2:42, 2:00 (35#, 15-12-9 knees)
Natalie 5:38, 5:19, 3:49 (35, situps)
30 burpees:
Emily 2:43
WOD 2:
Joe 7rds (225)
Craig 6+5 rds (225)
Laurie 11+ (103, 20 DU first 2 rounds, then 100 SU)
WOD 5:
Jimbo 5:55 (75, 16)
Phil 7:47 Rx
Killa 7:41 Rx+ (16″ to 10′)
Last results:
Snatch WOD
Karen 88, 8:45 Rx
Makeup day at the OG:
Scott form, 7:38
Cragle 135, 5:27
I’m not sure how we missed this… but another result from last night was Sara’s 120# hang snatch!! Way to go Killa!