Monday, 060616

Competiton / Performance:

A. Snatch + ohs w/ 3 second pause in hole + snatch ; build to max

B. OHS – climb to heavy 10 rep

C. Afap

10 Pbar Hspu

20 strict Hspu

30 kipping Hspu

40 cal bike

50 cal row

100 double unders
Assistance work:

1. 8-10 suitcase step ups X 5 sets each leg (heavy). Complete side before rotating

2. Seated single Arm press 8-10 reps X 4 sets each side

3. Db sa row 8-10 reps X 4-5 sets
Gymnastics add on:

1. 10 X 5 c2b pillow : every :30-:45 complete 1 set is goal

2. 5 burpees Afap + 3-5 weighted ring dips X 5 sets

3. 5 legless afap – up and down legless
***1-3 done continuous

3 thoughts on “Monday, 060616”

  1. Lynn Cassotis

    A. 133# missed 143# on second snatch missed behind but so happy with that

    Did Class

    B. 10 rep 133#.
    Wod – no idea how many rounds 6 or 7ish finished on 28 dubs.

  2. Focusing on volume this summer 👍💪
    Snatch complex
    60 70 80 90 95 100 (missed 105 on second snatch)

    OHS 10rm
    70 80 90 (went 9/10 on 100)

    Class wod
    9 rounds plus 9 reps

    Bent over rows 3x 10
    With
    3x 8 standing single arm presses

  3. mickey kilmartin

    225 snatch complex
    12:52 metcon
    Add on muscle up work
    3 rounds
    10 back ext w bb
    15 bb curls
    10 DB rows
    10 single arm presses
    10 suitcase stepups

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