Workout #1
For Time:
60 Weighted Burpees (45# Plate/25# Plate)
**10 Minute Cut-off**
Workout #2
3 Rounds For Time:
20 Kettlebell Swings (70/53)
15 Chest2Bar Pull-ups
**10 Minute Cut-off**
Workout #3
For Time:
30 Dumbbell Snatch Alternating(70/100)<--we will select your weight for this.
**10 Minute Cut-off**
*** GAMES ATHLETES... WE WOULD LIKE YOU TO DO A 63#/95# (Use 60% of your best snatch max, if scaling) POWER SNATCH FOR WOD #3 FOR 45 REPS INSTEAD OF USING A DB... REALLY WORK ON UNBROKEN, EFFICIENT REPS...
*** GAMES ATHLETES... WE WOULD LIKE YOU TO DO A 63#/95# (Use 60% of your best snatch max, if scaling) POWER SNATCH FOR WOD #3 FOR 45 REPS INSTEAD OF USING A DB... REALLY WORK ON UNBROKEN, EFFICIENT REPS...
*If you're scaling anything today, scale the weight FIRST. Only scale the reps if you absolutely cannot finish the workout. You should be able to finish each one of these in under the cut-off, if you scale properly. That way you will get a quick rest before starting the next workout. Come in… get sweaty!!!
9 comments:
5:17
6:41
6:56 (45 snatches @95#)
Rxd
5:09 rx
9:51 rx
7:04(45 snatches @ 75#)
6:02, DNF (2 CTB left) green band 35# KB, 4:52 40#
Forearms spent!
6:11 (I think)
DNF (13 pull ups away) - green band/53# KB
9:48 (45 snatches@ 63#)
Thanks for getting me through that last round!
4:36
9:10
6:40. (Snatches at 85# 45 reps)
6:34/6:31 with skinny red band/4:32 with 25#DB
My son Caleb joined me:
7:32 with 25#plate/6:09 with skinny band/3:47 30#DB
I'd like to place an order for more of these kind of triples, please! :-)
5:29 burpees
scaled c2b reps to 5-4-2 in ab 8 min :/
4:40 for 45 snatch @ 63#
Burpees - 5:08
KB/Pullups - DNF (11 pullups left to do), 53#KB
Snatches - 9:55, 58#
5:09 rx
Scaled to 5c2b each round...around 7:45 I think
6:02 45 snatch @ 63
Post a Comment