6/18/14

*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

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5 Responses to 6/18/14

  1. Kady says:

    1 rep max power snatch: 145#

    Metcon: 20:50? (Strict hspu, 115# snatches)

  2. Meghan says:

    110# Power Snatch

    Metcon w/abmat and plate, 90# snatches- 16:48

  3. Eric says:

    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!

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