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Thursday, July 28 2016

Posted by Mandee on July 27, 2016   |   15 Comments

Calvin 1Calvin 2Calvin 3

 

 

 

WOD:

A. Alternating Combo Power Sets:  E3MOM for 4 sets

Max reps back squat 125% BW / 100% BW

4 squat snatch  65-75%

Max reps back squat 100% BW / 85% BW

4 squat snatch  75-85%

B. Ascending 11 minute AMRAP of:

1 burpee chest t0 bar pull-up  OR  1 muscle-up (ring or bar)

1 squat snatch (75-80% 1RM)

2 burpee chest t0 bar pull-up  OR  1 muscle-up (ring or bar)

2squat snatch (75-80% 1RM)

3-3, 4-4, 5-5…continue pattern until time expires.

C. Core Development:

30-50 hip extensions

30-50 stiff leg deadlifts

 

 

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15 responses to “Thursday, July 28 2016”

  1. Mandee says:

    Looking good Calvin, making legless rope climbs look easy! Calvin is always kind and encouraging, and he’s a stud of an athlete to boot! Keep it up dude 🙂

  2. Nathaniel says:

    Calvin fights fire with fire and leaves the competition smoked baby! Give that rope hell

  3. Brent P. says:

    In a FB facility in Nashville for 2 more weeks. Working out Solo!
    A. Back Squats 250(8) – 205(16)
    Squat snatch 105 – 135
    B. 6 Rds + 7
    115 Squat Snatch
    scaled to banded ring MU transitions

  4. Jeremy M. says:

    7:00am Class (BW = 165#, maxSqtSnatch = 170#)
    A: 205(10)-115(4)-175(15)-130(4)
    B: 5+6, RX (RMU and 76.5%snatch=130#)
    – Great class, great warmup Mandee! Strength felt really weak today.
    – Calvin is one CF beast! A super nice guy too!

  5. Nathaniel says:

    A.

    – 20 reps @125% ( 215 )

    – 4 reps @135

    – 20 reps @100% (175 )

    – 4 reps @150

    B. 5 + 3 rx @ 140, ring muscle ups

    C. Completed

  6. Duke says:

    225-10
    225-10

    115-4
    135-4

    5+2 scaled with bar mu

  7. Mandee says:

    A. 20 reps @ 100% (130)
    4 squat snatch @ 105#
    20 reps @ 85% (110)
    4 squat snatch @ 120#
    B. 5 + 3 RX (ring muscle ups, 120#)
    C. Completed

  8. BP says:

    255×7
    95×4
    205X14
    115×4

    WOD
    115 w/ BMU (12 RMU misses) 4+1

  9. Andrew says:

    At home

    A. 22@235 (125%)
    4@145
    22@185 (100%)
    4@165

    B. 6+2 w/155 and bar mu

  10. Steve Price says:

    A. 15 reps @ 295
    B. 4 reps @ 95
    C. 18 reps @ 235
    D. 5 + 6 @ 95# / chest to bar

  11. jamie cherrypicker says:

    A. 6@175
    B. 4@115 muscle snatch
    C. 10@105
    D. 4@105
    E. 6+2 scaled to #105 power snatch, pullups

  12. Mac says:

    18 @ 280
    135
    20 @ 225
    175

    5+4 ring MU / 170

  13. MH says:

    135
    105
    115
    115

    5 RX Ring MU/ 110

  14. Teresa R says:

    20 @ 150 BW

    4 @ 75

    15 @ 130

    4 @ 85

    7+12 RX @ 75 BC2B