NEWS
- HALLOWEEN THROWDOWN:
- TODAY 10/24 is the final day to RSVP with your partner and your potluck item!
- SAT 10/29: The throw down is from 8:30a-10a, and the social is immediately following at 10a. There will be no classes Saturday morning.
WOD
“Won’t Back Down”
15-12-9-6-3
Power Snatch
Strict Pull Up
Weight: 115/75
15-12-9-6-3
Power Snatch
Banded Strict Pull Up
Weight: 75/55
15-12-9-6-3
Power Cleans
Ring Rows
Weight: 75/55
WOD GUIDANCE & GOALS
This one is going to be FAST! For the power snatches, choose a weight you can cycle for at least 6 snatches on the set of 15 before having to take a quick break. Then complete the set in another five then four reps. If you’re a pull up ninja, break the reps like the snatches, OR if they’re a difficult movement for you, break them into sets of three from the beginning. For the 12 snatches, break them into sets of 5,4 and 3 reps, then try to do the sets of 9 and 6 in two quick sets. Target sub 10 minutes.
Post Time to Comments.
HOME WOD
15-12-9-6-3
Sit Ups
Push Ups
200 Meter Run
ENDURANCE
6 Rounds
3 min run, 2 min jog
11:03, PC 50#, blk/p banded PUs
12:44 75# black band strict pu
12:12 105#
11:38. 85#
10:18 (95#)
11:37 55#, RR+ 1 SPU/round
12:15 – 75#
12:03 95#
11:12 MCx
11:05 135# cleans
8:59 75#, 1/2 reps SPU
10:50 95#
15:32, 65# & purple band strict
This was a very humbling WOD. Oy.
10:14- 75# / 10-8-6-4-2 strict