*RESERVE YOUR SPOT TODAY’S CLASS
Work up to a 1 Rep Max Power Snatch
Then………
Black/Blue/Grey WODs
9 Rounds For Time of:
7 Weighted Ab-Mat Sit-Ups, with DBell across chest (50/30) (25/10) (No Weight)
5 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box)
3 Power Snatches (Approximately 75-80% of 1RM)
June “COOL” Board
***Make some goals for yourself for June
– Megan – 1st Rope Climb
– Andrea – 1st Rope Climb
– Michelle – 1st Rope Climb
– Megan F. – 165# Front Squat
– Eddie – 225# Front Squat
– Shelly – 45 C2B Pull Ups in WOD
– Stephanie – 45 Pull Ups in WOD
– Brad – 305# Front Squat
– Steve B. – 290# Front Squat
– Jordanne – 205# Front Squat
– JoJack – Deadlift 500# x 3
– Michelle – Deadlift 175# x 3
– Chrissi – 255# Deadlift
– Kati – Deadlift 250# x 3
– Pete – Deadlift 300# x 3
– Claire – Deadlift 215# x 3
– Brad – 170# Snatch
– Wes – 1st Bar Muscle Up!
– Bob – 1st Bar Muscle Up!
– Jacque – 120# Clean & Jerk
– Morgan – 150# Clean & Jerk
1 rep max power snatch: 145#
Metcon: 20:50? (Strict hspu, 115# snatches)
110# Power Snatch
Metcon w/abmat and plate, 90# snatches- 16:48
515 Endurance workout tonight- 19:23
Great workout, awesome group!
Piggybacking since we had the same time, 19:23. SO sweaty!
5# PR at 200 for power snatch
Metcon Rx: 13:12 at 155
Endurance workout at DCG HS: 23:13 with 4 min rest in middle. Sucked!