NEWS
- MEMORIAL DAY WEEKEND:
- TOMORROW 5/29: No RNG
- Monday 5/30: TWO CLASSES ONLY 7:30a and 9a
WOD
“Highest Building”
STRENGTH
Snatch
5×2, building
Snatch
5×2, building
FOR TIME
4 Rounds
20 Sit Ups
10 Calorie Bike
5 Snatch
4 Rounds
20 Sit Ups
10 Calorie Bike
5 Snatch
STRENGTH
Snatch
5×2, building
Snatch
5×2, building
FOR TIME
4 Rounds
20 Sit Ups
10 Calorie Bike
5 Snatch
4 Rounds
20 Sit Ups
10 Calorie Bike
5 Snatch
STRENGTH
Snatch
5×2, building
Snatch
5×2, building
FOR TIME
4 Rounds
20 Sit Ups
10 Calorie Bike
5 Snatch
4 Rounds
20 Sit Ups
10 Calorie Bike
5 Snatch
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you break down the mechanics of the snatch. If your form is looking solid, you’ll build in weight five times, ideally starting at 75% of your one rep max. If your mechanics need work, hang out with an empty barbell or very light weights. For the metcon, push your pace on the sit ups and bike. The sit ups will take close to :60 as will the bike. For the snatches, use the weight you started with for the strength portion of the workout. The five reps will be unbroken but moderately heavy. Target sub 10 minutes.
Post Weight +Time to Comments.
DL 20 @110, 10 @130, 5 @140
3 rounds 20 sit ups, 10 calories bike, 15 ghd Back (shoulder)
115#. 6:45/75#
140# / 9:01 @ 120#
95#
metcon – 75# – no idea what my time was but it wasn’t fast. 1st workout back post-‘vid. Nobody else signed up for the 9 am — ended up getting a private session with Coach Lisa. Perfect re-entry situation!
151#/9:40 135#
75#/10:18 65#
120/ totally forget haha 85#