Ashley Had
Warm up and Mobility
Oly
Warm Up/Skill
High Hang Power Snatch + Snatch Balance + OHS
EMOM 6
1 – 3 High Hang Snatch
Or
Strength
FrontSquat
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience
“Millicent”
3 Rounds for Time
10 x Deadlifts 185/135
10 x C2B Pull Ups
Into
3 Rounds for Time
10 x Front Squat 135/95
10 x Ring Dips
Into
3 Rounds for Time
10 x Overhead Squat 95/65
100m Run
*16 Minute Cap
~All reps should be unbroken, keep weight change simple and fast
STR – Front squats felt good today
WOD: 13:12 (ring rows/dips-toes)
DL- 105#
FS – 55#
OHS – 35#
I cruised through the first two sections pretty well and predictably got hung up on the OHS. Gotta work on those.
Great job 5AM, thanks Chris!
“Millicent”
3 Rounds for Time
10 x Deadlifts (125)
10 x Pull Ups
Into
3 Rounds for Time
10 x Front Squat 95
10 x Ring Dips
Into
3 Rounds for Time
10 x Overhead Squat 65
100m Run
11:41
Thx Chris – great work 5am
Enjoy the day
Oly: worked on OHS mostly just to warm up the movement
WOD: 12:13
3 Rounds for Time
10 x Deadlifts 105#
10 x Kipping Pull Ups
Into
3 Rounds for Time
10 x Front Squat 65#
10 x Red banded Ring Dips
Into
3 Rounds for Time
10 x Overhead Squat 35#
100m Row
Nice work 6AM and thank you Chris!
Millicent – 10:00
65# deadlifts
RR
10# medball squats
Bench dips
PVC OH squat
100m row
Definitely lots of modification but it kept me moving and didn’t stress my hamstring. Stimulus achieved!
Great work All Stars!
Thanks Coach Chris! Nice surprise to see you this morning…still keep thinking it’s Thursday!
OLY: kept it at 65# x 2
WOD: 12:32
“Millicent”
3 Rounds for Time
10 x Deadlifts, 105#
10 x C2B Pull Ups (kipping pull-ups)
Into
3 Rounds for Time
10 x Front Squat, 55#
10 x Ring Dips from toes
Into
3 Rounds for Time
10 x Overhead Squat, 35#
100m Run
0ly
WOD = 13:27 as written
What a hot humid SOB that WOD was it took my cardio into over drive who wooda thunk !
Thanks Michelle for tweaking my form with some solid tips ! great job everyone!!