Starts tomorrow...
So today we have a bit more time and a group...
Casey, E.Tonn & Shawn Brehm... ALL-IN for Labor Day WOD
WARM UP
Mobilize
EMOM x 12
1 = 15/12 Cal Row
2 = Strict Cindy
3 = Russian KBS
4 = 15 Abmat
------------
3 Alt. Spidey & Reach
10 OHS
3 Walkouts
10 OHS
-------------
Snatch-Grip BB WU
-------------
TEMPO OHS
On the 90s x 5
1 Tempo OHS (5-2-5)
1 OHS
1-2-3 @ 55%
4-5 @ 60%
-------------
SNATCH
On the 3min x 5:
3-Pos Power Snatch (HHPS-HPS-PS)
3-Pos Squat Snatch (HHSS-HSS-SS)
1 @ 48%
2 @ 53%
3-4-5 @ 58%
----------------
TEMPO S-G DL
On the 2m x 5
1 Tempo S-G DL (20s...5s to knee, 5s to stand, 5s to knee, 5s to floor)
----------------
Back Squat (Optional)...No for us...
Build from last week...
10-8-6-4-2
--------------
Primer
3 Rnds building in intensity & load
12 Air Squats
6/4 Cal Bike
4-3-2 Hang Power Clean
then... 3-4 min and GO
--------------
POWER STEERING
3 RFT ~
50 Air Squats
15/12 Cal Bike
9 Hang Power Cleans (175/115)
Casey ~ T.OHS ~ 115# / Sn ~ 95# / Tmpo DL ~ 125# / 8:32 (@135#)
E.Tonn ~ T.OHS ~ 105# / Sn ~ 115# / Tmpo DL ~ 125# / 9:10?? (115#?)
S.Brehm ~ T.OHS ~ 95# / Sn ~ 75# / Tmpo DL ~ 95# / 9:01 (@115#)
tb ~ T.OHS ~ 145# / Sn ~ 125 / T.DL ~ 145# / 10:49 (175#)
3:02 (59s Bike) / 6:39 (1:05 Bk) / 10:49 (1:01 Bk)...WOW...those Air Squats...sheesh!
No comments:
Post a Comment