Monday, October 5 2015

Posted by Mandee on October 4, 2015   |   16 Comments






A. Snatch & Rope Climb or Pull-up Training   EMOM x 12 minutes

Even = 2 squat snatch

Odd = 2 rope climbs (legless or with legs) or 5-10 pull-ups (weighted, strict, CTB, chin over bar, banded, ring rows)

B. “Granite Grip Crumbler” by DB

12 minute AMRAP of:

40 double unders

20 KBS 24kg/16kg  RX+ 32kg/24kg  (55 and over 20kg/12kg)

10 deadlifts 135/95  RX+ 165/115  (55 and over 95/65)

5 toes to bar


Immediately after WOD, 6 minutes to establish a 1RM Snatch


REMINDER: Barbells for Boobs THIS Saturday, October 10th at 9am. This is a FREE class to all CFHSV Athletes! We ask that you make a donation, big or small, to our CFHSV Fundraising Team! Help us meet our goal of $2500! Donate to any of our TEAM Members, or just donate directly to the TEAM. Click HERE to donate. 

16 responses to “Monday, October 5 2015”

  1. Dani says:

    That face 😀
    Rob, I can’t wait to see you back lifting like this soon!! Keep being patient with your recovery, and take it one day at a time. Your best is yet to come!

  2. Mandee says:

    Rob showing out at Barbells for Boobs last year! Don’t forget CFHSV this Saturday B4B at 9am! Help our team meet our fundraising goal and get ready to throw down CFHSV style! 🙂

  3. Nathaniel says:

    Rob representing in body and spirit as usual. This was an awesome turnout by our CFHSV community who also did an amazing job fundraising last year. Lets throwdown again and do what we can in raising awareness and funds to support the early diagnosis of breast cancer.

  4. Matt says:

    Rob always raises his level of intensity whenever our community gets together. I appreciate how the Latham household sets the example of how to fight through adversity and turn out to be stronger than yesterday.

  5. George C says:

    A) 135×2/2x rope climbs across (except round 4, only 1 rope climb)

    B) 3+53 Rx+

    C) 165 PR!

  6. Courtney says:

    These are inspiring pics, Rob. They make me sad that I’ll be out of town this year! Can’t wait to see you back full throttle again.

  7. Justin says:

    1 legless every round
    3+16 rx+

  8. Jeremy M says:

    Rob!!! Such a great athlete and a great person! Keep u palm your hard work!

  9. Heath Sharp says:

    A) 145 X 2 / rope climbs X 2

    B) 4+40 RX+

    C) 185

  10. jamie cherrypicker says:

    Looking great Rob! Easily one of the nicest people on earth.
    A. 65#snatch, pullups
    B. 2+41 rx+
    C. 125#, muscle

  11. Eric says:

    A. 115# strict pull ups
    B. 4 scaled singles 2 pood and 165#’s
    c. 165# Power Snatch

  12. steve price says:

    A. 75# squat snatch / 1 rope climb

    B. 3 + 45 @ 32kg/165 scaled to 40 singles per round

    C. 170

  13. Andrew says:

    A. 135/ 5-10 strict pull ups
    B. 4+52 rx +
    C. 165

  14. Jeremy M says:

    Open Gym:
    Yesterday’s Hero Wod, “Rene”
    -31:59, RX (22#vest)
    5:15 Class:
    A: 115, then 125 across (power snatch)/1 legless Rope Climb
    B: 4+52, RX+
    C: 155#

  15. Mac says:

    4+43 rx+

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