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Wednesday 08.16.2017

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It’s that time of year again when we have to start saying goodbye to our college kids. Good luck Mel and Chase, we miss you already!!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus #1: Snatch Complex
Warm up as needed (3 sets x 2-3 reps) before working to establish a maximum effort in the following complex.

1 x Snatch + 2 x Overhead Squats

Post loads to comments.

Impact/Focus #2: Midline EMOTM
Complete the following workload every minute on the minute for 10:00.

Odd: 15 x GHD Sit-ups
Even 20 x Hammer Strikes

ROMWOD
“Rise”

Katelyn

6 thoughts on “Wednesday 08.16.2017”

    • I like the check mark thing you did there… +1 to nate and chase for building and picking this new web platform home of ours

      Reply
  1. started a little early today to get some extra training in via Hero Wod

    Snatch complex: 155lbs
    “GLOVER & MCKENNA” for time
    10 x Power Cleans (165/110lbs)
    50 x Overhead Walking Lunges (45/25lbs)
    50 x Double-unders
    8 x Power Cleans
    40 x Overhead Walking Lunges
    40 x Double-unders
    6 x Power Cleans
    30 x Overhead Walking Lunges
    30 x Double-unders
    4 x Power Cleans
    20 x Overhead Walking Lunges
    20 x Double-unders
    2 x Power Cleans
    10 x Overhead Walking Lunges
    10 x Double-unders
    Then again…
    10 x Power Cleans
    50 x Overhead Walking Lunges
    50 x Double-unders
    8 x Power Cleans
    40 x Overhead Walking Lunges
    40 x Double-unders
    6 x Power Cleans
    30 x Overhead Walking Lunges
    30 x Double-unders
    4 x Power Cleans
    20 x Overhead Walking Lunges
    20 x Double-unders
    2 x Power Cleans
    10 x Overhead Walking Lunges
    10 x Double-unders

    44:28 rx

    Then with 5pm…
    snatch complex: 165lbs
    Midline metcon rx
    ROMWOD: “Rise”

    Reply

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