Workout of the Day
A.
Three sets, not for time, of:
Ring Dips x 8-10 reps
(work on kipping rhythm and efficiency)
Butterfly Pull-Ups x 6-12 reps
L-Sit Hold x 30-45 seconds
B.
Every 90 seconds, for 9 minutes (6 sets), complete:
Muscle Snatch (from floor) + Snatch Balance + Overhead Squat
C.
Every two minutes, for 20 minutes (10 sets), complete:
High Hang Snatch + Hang Snatch @ 75+%
D.
Complete as many rounds and reps as possible in 4 minutes of:
Row 12 calories
12 Toes to Bar
12 Box Jump Overs (24″/20″)
Rest 4 minutes; repeat for a total of 3 sets.
55+: Box step overs are permitted.
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A) done
B) built to 75#
C)85-85-105-105-115×2 (failed hang snatches)-115-115
Ran out of time
A. Done
B. 95/115/125/135/135/135
C. 95/115/125/135/145/135 for the rest. Did all power rather than squat.
D. 2 + 10 cal/2 + 5 cal/2 + 4 cal. Quick transitions made this one fun!
A. Done.
B. 65-75-85 (muscle snatch). Muscle snatch was irritating shoulder so switched to power snatch+snatch balance+ohs. 95-100-105#.
C. 110-110-110-115-115-115-120-125-125-130# (no misses)
D. 2 Rounds + 6 cals; 2 rounds + 9 cals; 2 rounds + 9 cals.
A. done. ring dips getting better, even did one set of 8! Shoulder is healing- pull ups getting better thanks to coach Cheryl.
B.95-135 no miss
C. 145-165 -165 (m) 165 165 165 165(m) 165 170 175- I included video of the 175- I think starting to have knees back better
https://www.youtube.com/watch?v=r4AEEVHSy-s
D. I subbed 2 rope climbs for 12 box jumps because of a little calf irritation
2 +4/ 2 even/ 1 rope climb shy of 2
Great job on the snatches today! Ouchie on bringing the bar down still! 😉
A. Done.
B. 65-120
C. 95-105 shut it down
D. 2/2/1+35
A. 10, 12, :45 x three
B. Up to 80#, couldn’t do more without re-bending the knees
C. Worked up to 95# x 4. Had troubles with the second HS at that weight, stayed there.
D.2+2, 2+3, 2+1. Box jump-overs are slow, need to speed them up!
A. Done 10,10,:30 / 10,12,:30 / 10,14,:30 unbroken on Dips & Pullups, not on holds
B. 75/95/105/105/115/115
C. No; not enough time
D. 1:34 /1:50 / 1:45 T2B were the holdup. wanted to go unbroken but didn’t happen
Did you do them as a 4 min amrap?
Oops! I knew they were amraps. Not sure why I did one round? Stupid. I was in a hurry because i didn’t have much time today. Oh well???