WOD 7/6/12 c

Warm Up- 5 minute AMRAP of: 50 Double Unders/50 Air Squats

5 minutes Hip/Shoulder mobility

Power Snatch– 3/3/3 @ 50% 1rm + 1/1/1 (ME)

15 minute AMRAP of: 10 Wall Ball (20/14)/ 15 Ring Dip/ 200M Run

6 replies

Head Coach says:
07/06/2012 at 12:48 PM

3 minutes Double Unders- 183
Snatch- WU- 5@45/3@95 WS- 5×3@115 + 5@132
Clean&Jerk- 5×3@140 + 5@160
HighBar Squat- 6×3@192 + 6@225
3 rounds of: 10 C2B Pull Up/15 Push Ups/20 Sit Ups
5 rounds of: 40′ Yard Sprint
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- Coach TamBot says:
  07/06/2012 at 11:08 PM
  
  I love you Baby! You’re so strong 😉
  Reply
Rory M says:
07/06/2012 at 2:13 PM

5 min amrap of: 50/ Double Unders/ 50 Air Squats- 2 Rounds + 15 Double Unders

Power Snatch- 3/3/3 @ 65- 1/1/1 @ 95/105/115
These felt great today. Maybe could have pushed a little heavier, but really happy with my form here.

15 min amrap of: 10 Wallball / 15 Ring Dips / 200m Run-
4 Rounds + 10 Wallball
I was getting so angry on the ring dips because they are so hard! Going to attend the University of Ring Dips. In 90 days I want to be better at these/ Ring Dips beast! No more half assedness!!
Reply
Rory M says:
07/06/2012 at 2:13 PM

5 min amrap of: 50/ Double Unders/ 50 Air Squats- 2 Rounds + 15 Double Unders

Power Snatch- 3/3/3 @ 65- 1/1/1 @ 95/105/115
These felt great today. Maybe could have pushed a little heavier, but really happy with my form here.

15 min amrap of: 10 Wallball / 15 Ring Dips / 200m Run-
4 Rounds + 10 Wallball
I was getting so angry on the ring dips because they are so hard! Going to attend the University of Ring Dips. In 90 days I want to be better at these/ Ring Dips beast! No more half assedness!!
Reply
dariel31 says:
07/06/2012 at 9:35 PM

WARM UP- 5 MINUTE AMRAP OF: 50 DOUBLE UNDERS/50 AIR SQUATS 5 MINUTES
2 rounds 50 double unders/42 squats
292 reps
HIP/SHOULDER MOBILITY
POWER SNATCH- 3/3/3 @ 82lbs 1RM + 1/1/1 @135/145/155/160 PR
15 MINUTE AMRAP OF: 10 WALL BALL (20/14)/ 15 RING DIP/ 200M RUN
6 rounds 10 wall ball + 2 dips RX
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Coach TamBot says:
07/06/2012 at 11:06 PM

Warm Up – 50DU/50AS – 2r + 37
Snatch – 3/3/3@40 1/1/1@ 70/75/80
15min Amrap – 3r + 10+7 Modified

Hit up the Oly class today. Nice to work with Sean!

Warm up – was killer!!! 400r + 2RFT of 20 Push Press/15 -Ball slams/ 20 SU – 8:03
Clean- 1/1/1/1/1/1/1 – 95/105/115/120/120/125F/125F
2 cleans on the min for 10min @ 90lbs
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