1.) 15 minutes to establish a 1RM Snatch or a 1RM Clean and Jerk
2.) 5 x 3 Pause Front Squat @ 75% 1RM , rest 60-90 sec
Count to 3 in the hole and then stretch those hamstrings a little bit more and bounce out of the hole.
WOD note: That back humps, pull with your back, drop your shoulders on the decent or any other thing you know not to do and I will remove weight. There will be no warning, you all know how to deadlift correctly so if you want the weight pay attention to the details
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12:10:45 155#dl
110# C&J (pr)
4
0
Laura Schmidt, RaLinda Lamberies, Maja Brown and Natasha Shanle
Akhmim Jones
50:15:00 275 for 1 then 225/165 snatch and C&J/165 FS
My knees hate me right now :0(
14
0
Eric Johnson
10:14:19 225#
175 C&J, 155 FS. My only solace is knowing that burpees hate me as much as I hate them.
8
0
Jake Roberts
6:10:18
Rx weight / prego burpees
5
3
LOL...how does that work??
Yeah, what's a prego burpee?
They are modified burpees you fall into a 20' box, press yourself up, squat, and jump the bar they wernt fun but easier on my shoulder
Jason Nobles
10:19:57 Rmfx
170# Snatch PR, 175 front squat
7
1
I'm liking the new terminology
Kacie Griffin
17:10:48 only at 155
Snatch 115; fs 135; re did Lurong wod: 5 rds + 2 hspu started today's wod right after.
15
1
Thanks for the help with HSPU.