Thursday, November 19, 2020
Behind
A solid foundation will weather all.
Have a great Thursday!
1.) Every 2 minutes for 10 minutes complete Snatch complex:
Floor to Hang, pause
Floor Snatch High Pull
Floor Snatch
2.) Behind
10 rounds
1 Rope Climb
10 Single Arm Alternating Dumbbell Jerk 50/35lb
10/7 cal Assault Bike
3.) 5 rounds
5 Single Arm Dumbbell Bent Over Row R/L, heavy
10 Reverse Hyper
Session 2:
– 3 rounds
100 Double Unders
3 Split Jerks
Note: work up to heavy triple, complete all reps before dropping to blocks
– 10 minute EMOM
Odd: 10 Handstand Push-ups
Even: 5 Bar Muscle Ups
– RomWOD
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Ian Wilson
13:58
I tried to cheat as much as I could -
Have a great Thursday! 1 week til turkey!
10
5
Justin Bruehl
Gainz
B.squat 6x3 &1x5 @375lb
S.set with 5 db strict press 60 lb dbs
3 sets:
15 crossovers (lower lats)
8 g.h. raises
10 ghd sit ups
5
0
Justin Peterson
13:49. I did not cheat and move my bike next to a rope.
Up to 215lb Snatch Complex
11
1
Lies
Kenzie Christy
10 rds 10 SA DB c&j 10/7 cal bike - 10:50, no rope since can’t use during classes
5x6 bench @80#
snatch emom @105#
jerk triple up to 155#
10EMOM 10 hspu 10 t2rings
8
1
Lame on the no ropes.
Krystal Lowney
20:35 25# DB
Probably could’ve used a 35# but the overhead exchange was a bit scary.
10
0
Liz LeCaptain
Active Recovery Day
foam roll / stretch / 500m row, 3 rounds of 12 Ring Rows, 24 DU, 12 DB snatch, 24 step ups then 500m row / banded stretches / coffee ☕️
11
0
Mike Cegelski
Snatches
Executed snatch complex at a low level of mastery
DB Single Arm Rows
GHDs/SHSPU
Easy time on the bike
4
0
Sylvia Christensen
No
Jk. Yes. But only 8 rounds. And 85# snatch. Active recovery? 🤷🏻♀️
6
2
Theresa Rosenquist
23:20**
Sub’d: R arm DB HSn, DB@#20. Actually did PSn complex @#47.5 (haven’t snatched since lat August) 🚿+📿🔥=😱
6
0
