WOD:
A. E2MOM for 10 minutes: 1 power snatch to 1 snatch balance to 1 squat snatch
B. For Time:
800m run
8 double push-up burpee pull-ups RX+ muscle ups (55 and over burpee pull-ups)
8 squat snatch 95/65 RX+ 135/95 (55 and over 75/55)
600m run
6 double push-up burpee pull-ups RX+ muscle ups (55 and over burpee pull-ups)
6 squat snatch 95/65 RX+ 135/95 (55 and over 75/55)
400m run
4 double push-up burpee pull-ups RX+ muscle ups (55 and over burpee pull-ups)
4 squat snatch 95/65 RX+ 135/95 (55 and over 75/55)
200m run
2 double push-up burpee pull-ups RX+ muscle ups (55 and over burpee pull-ups)
2 squat snatch 95/65 RX+ 135/95 (55 and over 75/55)
Way to go Travis and Clair! Mike back there working those rope climbing muscles, you won’t be far behind! All looking strong!
That is a cool picture! Which class had syncronized rope climbing?
Way to work!!
Looking good 7am 🙂
And I’m a day late but congrats to Kim J on getting her first bar muscle up!!! Persistence pays off! 🙂
Thanks Mandee!
95-105-115-125-135
20:25 row/135/4-3-2-1 bar muscle ups
Awesome pic, just looking at it makes the scab on my shin from this workout sting, way to go guys.
A. 75 across
B. 21:23 Scaled up to bar muscle ups but scaled down reps to 4-3-2-1. Stole the idea from Junk Yard Justin. Everything else RX’d
Looking strong on those rope climbs Clair, Travis and Mike!
A. 95/115/135/145/150
B. 15:45 Rx @ 95# with Ring Mus
A) 95-105-115-125-125
B) 17:16 Rx @95
Squat snatch huh… After being out with the flu for 3 weeks and coming back on leg day, I can’t even walk down the stairs let alone squat anything. The only squats I’ll be doing today is Jack Squat. 🙁
95/115/135/135
16:37 Row’d 95lbs.
Great Job 3:15 and thanks for letting me train with you.
Slowly getting back. During warm-up able to get 3 Muscle-ups. First time since surgery. Yea. Thanks for coaching me up Mandee and Kodi. I owe it all to your coaching and motivation.
A) 95-95-115-115-135
B) 15:50 Rx
Welcome back Coach DB!
A: PC, FS, SC cluster 65/70/75/80/85
B: 19:36 scaled to 80# squat cleans instead of squat snatch
A: 65-70-75-80-85
B: 17:25 with MUs( scaled to 4-3-2-1) and 65#
A: snatch HP+power snatch+hang power snatch
95-115-135-145-155
B: 16:25ish, Row/Ring MU/power snatch @135#
C: 4 min to reach 1RM power snatch, 170#
A. 95-115-135-155-155
B. 19:47 rx+ rowed
A. 55/65/70/75/80
B. 16:55 RX ~ 65#
Great work 5:15! Glad to have you back Coach DB!!
19:13 rx+
A. 95-115-125-135-145
B. 18:09 Row @ 95# w/ MUs