NEWS
THANKSGIVING WEEK SCHEDULE
Mon 11/19: Regular Schedule
Tue 11/20: Regular Schedule
Wed 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland
WOD
Snatch Complex
10 Rounds on the 2 Minute:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
“Randy”
75 Snatches (75/55)
About Randy:
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.
WOD Guidance & Goal: Increase weight every two minutes for the snatch complex. If form breaks down, go lighter and work on technique. Randy is light and fast. Choose a weight you can do 25 snatches unbroken. Start with a HUGE set then chip away at 5-10 reps. Target sub 10 mintues.
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
30 min how far can you go
BARBELL CLUB
7:30p
Snatch complex: 75-75-85-95-95-105-115-125-125-125
Randy – 6:38rx
50#, 7:20/ 35#
150#
Randy: 4:39 Rx (30/20/15/10)
55# – working on getting under bar, not catching at top and riding down. Can do that at 40#, kind of at 45# and 50#, definitely not at 55#
8:00 50# (15, 10 the rest 7s with one 8)
75#/7:03rx
OS is still a huge limiting factor for me.
145#
Randy 5:05 Rx
70# overhead squat kills me
5:35 RX
Awesome job Kim!!!
85# / 7:57 @ 65#
Snatch Complex 50#. Just working on form and confidence.
Snatch 55# at 8:43. 30-20-10-5-5-5
October 2016: Snatch 55# x 67 at time cap, then finished the final 8.
Condolences to Randy’s family.
75# / 5:51 Rx
Speeedy!
135# & 3:58rx
3:58 ??? holy amazing.
70#, 5:53 rx
60#
6:13 55#
25, sets of 10
60#
6:13 35#
25, sets of 10
75/85/95/105/115/120/125/125(f)/125(f)/115
Made the first complex at 125 but fell to my knees and stood it up. So I tried it again twice. Just didn’t have it in me today. Went back to 115 to finish it off with a good lift.
125#, 4:54 rx
85# / 6:42
130#/3:52rx
Think the overhead load for Coach Jackson is #315…pretty sure those are plates loaded as 45-45-25-15-5
Bad ass heavy!
50#/6:30
110# clean/ fs/ sq clean complex
5:26 Rx
85#/5:17RX
155# / 4:25 Rx
95#, got 100# snatch and overhead squat not the full snatch: randy 4:55 rx
Nice!!
75#. 6:25 @ 45#
#105 / 9:04 @ #65
35-80# – missed the final full power snatch/6:39 RX
75#/ 5:27 45#
BBC- c&j complex @ 95#
95# 7:01rx
55# / 5:45 50 reps (20, 10,10,10)
105#/ 8:00 Rx