NEWS
POP UP CLINIC: This Thursday (11.18) at 9:15a, James will be hosting another strength/oly clinic. The clinic will focus on Olympic Lifting, specifically the Bella Complex. The Bella Complex is: 1 clean + 1 shoulder to overhead + 1 front squat + 1 shoulder to overhead. Sign up on Triib!
WOD
“Snagged”
Overhead Squat
5×5, across
AMRAP 8
Max Rep Power Snatch
*every break do 30 sit ups
Overhead Squat
5×5, across
AMRAP 8
Max Rep Power Snatch
*every break do 30 sit ups
Front Squat
5×5, across
AMRAP 8
Max Rep Hang Power Snatch
*every break do 20 sit ups
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 75-80% of your 1 rep max (or 8/10 effort) for the working sets of overhead squats. It’s more important that you reach full range of motion than it is to add weight to your bar. Due to the high demand overhead squats place on your flexibility and core strength, you could be rocking out today with an empty barbell! Post weight to comments.
Post Weight + Reps to Comments.
HOME WOD
AMRAP 8
30 squats
30 sit ups
30 push ups
ENDURANCE
Rest
75# (previous 1RM)
73mcx
65# OHS (70% 1RM), 46 @ 45#
155#
72 MCx
125#
73 mcx
90#BS, 60 reps @ 30#, power snatch
115# back squats (warmed up OHS but had wrist issues)
46 MAx
45# OHS to ball. Nemesis.
MAx 61 power snatch 55#. First set steady 50.
95#
68 MCx
95#! Woohoo!
135# / 75 MCx
115#/ 71 MCx
135#/93 MCx
135#?! You are my hero.
115#/64 mcx
Happy Birthday to Jim
!
155/71 mcx
100# (last set of 5 was able to bang out 5 @ 105!)
165# — tough today
82 mcx (30-20-15-17)
Katie
110# BS
65 @35#
HBD Jimbo!!!
75# wasn’t feeling it
61 or 63 mcx