Friday 10/20/17

Oct 19, 2017 | 11 comments

The Aftermath

Warm Up and Mobility

Oly
Snatch
Warm Up
Snatch Pull + Power Snatch + OHS
EMOM 6
2 – 3 Snatch

Or

Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Jump Rope Practice
– Single Unders
– Double Unders
– Triple Unders

Open
3 RNFT
Max Handstand Walk
Triple Broad Jump
30-50 x UB Double Unders

“Go Toros!”
EMOM 3
3 x High Hang Squat Snatch + 2 x Hang Squat Snatch + 1 x Squat Snatch
EMOM 3
2 x Hang Squat Snatch + 1 x Squat Snatch
EMOM 6
1 x Squat Snatch

11 Comments

  1. Rjae
    Rjae on October 20, 2017 at 8:29 am

    Oly

    WOD: 175# (f. 195#)

    I got my 6am math wrong on the board! Love that kind of surprise. Thank you so much Lauren, Anna. Had my closest attempt at 195# to date…thanks to your tips.

    Way to EMOM 6am! Thanks again Lauren.

    Reply
  2. Lori
    Lori on October 20, 2017 at 11:05 am

    EMOM – 50# (55# for the PR but I failed)

    What a way to end the week…everything hurts…but I had to make it in for FriYAY with Coach Chaos!

    From the fun at the whiteboard to the tips on the fly…even when I thought she didn’t see me…she did! Thanks Coach…you bring the fun to my fitness!

    Happy weekend All Stars!

    Reply
  3. Ashley
    Ashley on October 20, 2017 at 2:35 pm

    Oly – worked on form with an empty barbell

    WOD: been working hard on squat snatches and finally got a PR today at 55#! So psyched. It felt really good.

    Thanks LC! Love joining the allstars on Fridays, great job everyone!

    Reply
  4. Sam
    Sam on October 20, 2017 at 4:21 pm

    Oly: worked up to 65# and slowed it down to work on form/covering the bar longer
    WOD: worked up to 85#

    Thanks for the help Mike and nice job 9:30!

    Reply
    • admin
      admin on October 20, 2017 at 8:24 pm

      Dialing it in Sam, keep that going!!

      Reply
  5. Katie
    Katie on October 20, 2017 at 7:00 pm

    OLY

    WOD: up to 85#

    I need to work on my pulls more. It’s so much easier with a pull! Thanks for the tips, Mike!

    Reply
    • admin
      admin on October 20, 2017 at 8:24 pm

      Yes it is, you learn very quick. Big difference, awesome work today!

      Reply
  6. GUS DeAlcantara
    GUS DeAlcantara on October 20, 2017 at 9:01 pm

    16:30

    >WOD -175#
    Tried 190# a few times but it wasn’t the day!

    Thank you Big Mike!

    Reply
    • admin
      admin on October 20, 2017 at 9:28 pm

      Your snatch is dialed in Gus!!

      Reply
  7. Judy
    Judy on October 20, 2017 at 10:35 pm

    Friday 10/20/17
    OLY: snatches

    WOD: “Go Toros!”
    EMOM 3
    3 x High Hang Squat Snatch + 2 x Hang Squat Snatch + 1 x Squat Snatch
    (45lbs)
    EMOM 3
    2 x Hang Squat Snatch + 1 x Squat Snatch
    (55lbs)
    EMOM 6
    1 x Squat Snatch
    (65, 75, 85, 95, 105f)

    Great class Mike, lots of laughs! Thank you for the encouragement! Fantastic work 430pmers!

    Reply
    • admin
      admin on October 21, 2017 at 11:55 am

      You had it dialed in Juds!!

      Reply

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