Wednesday 08.16.2017

Posted in


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

  3. 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

Leave a Comment

Search

Archive