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Monday, November 2 2015

Posted by Mandee on November 1, 2015   |   14 Comments

Kevin Shpat BClayton

 

 

WOD:

A. Snatch and Pull-up Training Complex: 4 rounds (16 minutes)

1st minute: 1-3 reps: 1 rep = 1 power snatch to OHS to hang squat snatch (can’t drop bar)

2nd minute: rest

3rd minute: 1-5 reps: 1 rep = 1 pull-up to 1 chest to bar pull-up to 1 bar muscle-up

4th minute: rest

B. 8 minute ascending AMRAP of:

2 over the bar burpees

2 hang power snatch 95/65   (55 and over 75/55)

2 pull-ups or chest-to-bar pull-ups or muscle-ups (bar or ring)

4-4-4, 6-6-6, 8-8-8…continuing pattern until time expires.

14 responses to “Monday, November 2 2015”

  1. Tracy says:

    Kevin! Pat! Nice work friends 🙂

  2. Mandee says:

    Kevin, Pat and Clay looking good on those box jumps! Nice work 🙂

  3. Nathaniel says:

    Three CFHSV athletes showing out. Nice work Kevin, Pat, and Clay! Keep training and showing out!

  4. Patty says:

    Great work Kevin! You make it look easy!

  5. Bradley says:

    Nice ups Kevin, Pat, and Clay!

  6. Tj says:

    There u go

  7. George C says:

    A1) 115(1)-115(3)-115(3)-115(3)
    A2) 2-2-2-2 (pullup, C2B, bar MU attempt)
    B) 8+3 Rx w/C2B

  8. Matt says:

    A. 120# x1x4
    Pull-ups and CTBx1x4

    B. 4+21( 95#, pull-ups)

  9. jamie cherrypicker says:

    65# power snatch, snatch grip press, hang snatch
    8+4 step over

  10. Mimi says:

    A: 65#
    B: 1 chin over bar, 1 c2b, 1 bmu attempt
    C: 8+12 rx with c2b
    Yay Kevin, Pat and Clay!!! Looking awesome!!!

  11. Bradley says:

    A. 135(3) across, 3-4 pull-up/c2B/bmu each round

    B. 8+21 Rx. ring MUs

  12. steve price says:

    8 + 23 Rx / CTB