It’s that time of year again when we have to start saying goodbye to our college kids. Good luck Mel and Chase, we miss you already!!
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus #1: Snatch Complex
Warm up as needed (3 sets x 2-3 reps) before working to establish a maximum effort in the following complex.
1 x Snatch + 2 x Overhead Squats
Post loads to comments.
Impact/Focus #2: Midline EMOTM
Complete the following workload every minute on the minute for 10:00.
Odd: 15 x GHD Sit-ups
Even 20 x Hammer Strikes
ROMWOD
“Rise”
Snatch complex
54 kilograms =
119.05 pounds
Rest Day 🙂
Snatch Complex: 165#.
Midline EMOTM: ✔️ Rx.
I like the check mark thing you did there… +1 to nate and chase for building and picking this new web platform home of ours
started a little early today to get some extra training in via Hero Wod
Snatch complex: 155lbs
“GLOVER & MCKENNA” for time
10 x Power Cleans (165/110lbs)
50 x Overhead Walking Lunges (45/25lbs)
50 x Double-unders
8 x Power Cleans
40 x Overhead Walking Lunges
40 x Double-unders
6 x Power Cleans
30 x Overhead Walking Lunges
30 x Double-unders
4 x Power Cleans
20 x Overhead Walking Lunges
20 x Double-unders
2 x Power Cleans
10 x Overhead Walking Lunges
10 x Double-unders
Then again…
10 x Power Cleans
50 x Overhead Walking Lunges
50 x Double-unders
8 x Power Cleans
40 x Overhead Walking Lunges
40 x Double-unders
6 x Power Cleans
30 x Overhead Walking Lunges
30 x Double-unders
4 x Power Cleans
20 x Overhead Walking Lunges
20 x Double-unders
2 x Power Cleans
10 x Overhead Walking Lunges
10 x Double-unders
44:28 rx
Then with 5pm…
snatch complex: 165lbs
Midline metcon rx
ROMWOD: “Rise”
Snatch Complex: 75# (PR’d the snatch!)
Midline EMOTM: ✔️ Rx
Snatch Complex: 135#
Midline EMOTM: Rx