Wednesday, July 20, 2016



2 rounds at each (4 min total)
Dip shrug
High pull
Muscle snatch
Snatch balance
 
26 minutes on the clock:
Every 2 min for 10 min
3 TnGo snatches
Rest 2 min
At 12:00:
Every 2 min for 10 min
3 TnGo C&J
Rest 2 min
At 24:00:
2 min AMRAP
3 strict pull ups
3 burpees

 
Mod WOD
1 min wrist stretching
2 min calf stretch: 1 R/1 L

Optional
EMOM
even: 40 sec row sprint
odd: 12-15 GHD sit ups

13 comments:

  1. I'm grateful for dirty dishes for they have a tale to tell. While others may be going hungry we are eating well. :)

    Asa

    ReplyDelete
    Replies
    1. Day 24 RomWOD

      I'm grateful to Atlas and little Asa for stretching with me today.

      Asa

      Delete
    2. A) 5am,6am,6:30 & 7:30pm
      B) MOD WOD Day 6, then 5+3 RX for 2 min AMRAP

      Asa

      Delete
  2. Squat snatches to 105#, squat cleans and split jerks to 165#. I figure if I'm gonna get better, I need to learn to do these lifts eventually. Might as well start now. Plus, all of the squatting adds an awesome cardio component. 6 + 1 on the strict pull-ups and burpees.

    I'm grateful that Asa doesn't perform his poetry in class.

    ReplyDelete
    Replies
    1. I will be grateful if Asa never turns around and has the class check out his butt tightening skills. I apologize for Asa to the 5 am class for this!

      Delete
    2. Thanks Carmen, 5am is going to be jam packed now! :)

      Delete
  3. The CrossFit Games started yesterday for the teens and masters (individuals and teams start today). It's crazy watching 14-15 year old kids that can lift more than some of us, and 60+ year old men and women putting themselves out there doing CrossFit.

    If you can take some time to watch some of the games this week. It's inspiring to see what people are capable of.

    http://games.crossfit.com/article/how-watch-2016-reebok-crossfit-games

    ReplyDelete
  4. Snatch 65, 70, 70, 75, 75
    c&J 75, 80, 85, 90, 90
    Wod 5 rounds RX

    Grateful that I missed the butt show this am! I too am sorry 6am-ers!

    ReplyDelete
  5. Pre)core wu x2 then 2 rds:40 ft caterpillar walk, 40 ft crab walk
    A) all tngo squat snatch 95,105,115,120,125
    B) all tngo squat cl&jerk 125,135,140,145,145 so hard to string today
    C)5+1 rxd

    ReplyDelete
  6. A) all t&g and 3 ovhd squats 95/95/115/115/115
    B) all t&g and 3 front squats 115/115/135/135/145
    C) 5 rds + 3 false grip ring rows

    ReplyDelete