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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