Sunday, October 6, 2013

Monday 10.7.13

Thank you everyone who came out, participated, and helped this weekend!



1. For Time
2 rounds
30 Double-unders
5 Bar Muscle-ups

 2. Snatch Complex
3 position Snatch bottom to top (full+hang+hi-hang)
1-1-1-1 across

3. Clean & Jerk Complex
Power clean + Push Jerk
1-1-1-1-1 ascending
1-1-1-1-1 across

4. Back Squat
5-5-5-5-5 @ 80%

5. For Time
10- Power Snatch 135/95
20- Pull Ups
30- Box Jumps 24/20
40- KB snatch (alt) 53/35
30- Box Jumps 24/20
20- Chest to Bar
10- Power Snatch 135/95
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5 comments:

  1. UnknownOctober 7, 2013 at 4:45 AM

    1. 2:10
    2. @135
    3.135
    155
    175
    195
    205
    4. 225#
    5. 12:04

    ReplyDelete
  2. UnknownOctober 7, 2013 at 1:44 PM

    Shoulder rehab. Some scaled
    1. 3:05 w/ ring rows, no MU
    2. N/A
    3. @135, 15 reps for tech work
    4. @245
    5. Did box WoD version, 8:22

    ReplyDelete
  3. UnknownOctober 7, 2013 at 5:19 PM

    1. 5:31 w/ red band
    2. 85
    3. 85-95-105-115-125
    125-125-125-125-125
    4. DND... Shermy knees
    5. 11:28

    ReplyDelete
  4. Kyle MillerOctober 7, 2013 at 6:26 PM

    1. 1:43
    2. 155
    3. 175 for across set/ 185, 205, 215, 235, 245
    ( 245 is my clean and split jerk pr) feelin a new max.
    4. 245
    5.11:37

    ReplyDelete
  5. UnknownOctober 8, 2013 at 10:25 AM

    1. did DU's
    2. 105lbs worked on form
    3. 165,175,185,195,205
    4. 205 Across
    5. 13:54

    ReplyDelete

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