For Time: (25min cap)
400m Run/Row or 1k Bike
50 Dumbbell Hang Snatch (25ea arm)
400m Run/Row or 1k Bike
50 Dumbbell Box Step-ups 24/20” MRX 20/18”
400m Run/Row or 1k Bike
50 Dumbbell Thrusters (25ea arm)
400m Run/Row or 1k Bike
50 Dumbbell Snatch/Ground to Overhead (alt arms)
Dumbbells = 50/35lbs MRX 35/20lbs
Core & Snatch Development
30 Evil Wheels
30 Barbell or PVC Sotts Press (snatch grip)
30 Right Knee to Left Elbow Plank Tucks
30 Barbell or PVC Sotts Press (snatch grip)
30 Left Knee to Right Elbow Plank Tucks
The man, the myth, the legend! Always a good day when this guy shows up in your class. He’s actually pretty good at his day job as well. Keep it up big guy!
Mikey! Mike doin work as usual. He’s always ready to work and always got a joke. Michael has been very consistent since day one when we completed his personal 101 with myself. No wonder he’s done so well having the best personal 101 instructor in the business. Michael is as solid as they come in and out of the gym. He handles his business and leaves with grin. Always good to have ya in class buddy
Definitely not a peak day for me at 0500, that WOD was rough (at least for).
A: got thru last 400m run at cut-off, then did the remaining 50 DB snatch on my own
B: Accessory complete, 45# for Sots press
MJ is sneaky strong
A. 20:38 rx 🚴♂️
B. Complete
Mike J throwing around weight and making it look easy! This guy is awesome. He’s full of jokes and friendly banter, and I always enjoy catching up with him and sharing a good laugh. He’s super consistent in his training and always gives it his all. Keep keeping on, stud!! 😁
18:32 scaled bike
3+37 rx bike
17:55 Rx (row)
20:53 Rx Row
23:55 rx (row)
24:24 scaled
17:47 rx (run)
19:38 rx (Row)