EMOM 12 Minutes
Even: Hang Power Snatch + Power snatch
Odd: 1 rope climb (modify with rope 3 rope pulls or
5 strict pull ups or 5 ring rows)
*aim for all sets 70%-90% of 1RM
AMRAP in 10 minutes:
10 Power Snatches, 95/65
10 Box Jumps, 24/20
Strict, kipping modify with abmats, or do heavy DB
Min 0-2: partner bully
Min 3: calf stretch R
Min 4: calf stretch L
great workout except for the fall I took doing a box jump. I was a real trooper. I got back up and finished my WOD! Note to self: Keep your eyes on the box. Have a great day everyone!!!!!
A) 105# close gripB) 3+27 RXOptional - 7-10-5-8 (kipping, 2 abmats. Still working on it.)Asa
Optional - 10-9-8-5 (2 abmats) one set of 5 RX
A) 100# B) 4+2 RX No optional - bummed ran out of time.
A) 100#B) 6 rounds RX OPT) I went down to 1 and back up to finish the 8s, my little spaghetti arms couldn't go any further, especially my right arm. I tried to stay ahead of Melissa because I knew she would catch up but had to break my snatches up eventually, I sprinted on my last 10 burpees to finish the 6th round. Loved it!
A) 2@105, 2@115, 1@120, 1@125B) 6 rds rx'd - Just tried to stay with Alma :) Did PS unbroken whole time, step ups to catch my breath. First 3 rounds were 4:50, then second 3 rds were 5:10. Very happy with the consistency
A)1@95#, 3@115#, 2@120#B) 3+10 Rx
A)1@155# 1@165 1@175# 1@185# 1@195#B) 5+11 Rx thanks Asa for the push! Completed the optional in about 35 mins I want to get it in under 10