Warm-Up
Coach’s choice
WOD prep
Build your hang power snatch to heaviest WOD weight.
WOD
The Purge
AMRAP 5
20 Hang power snatches(75,50)
20 Wall balls(20,14)(10′,9′)
20 Burpees
20/14 Cal row
Rest 5 minutes
AMRAP 5
15 Hang power snatches(95, 65)
15 Wall balls(20,14)(10′,9′)
15 Burpees
15/10 cal row
Rest 5 minutes
AMRAP 5
10 Hang power snatches(115,75)
10 Wall balls(20,14)(10′,9′)
10 Burpees
10/7 cal row
*Scale loads as needed
Post WOD:
Banded overhead distraction. 2 minutes per side.
Endurance & Stamina
Bike 50 calories just arm
Bike 50 calories just legs
Bike 50 calories arms & legs.
CFS Brief:
Free class Friday August 3rd. All classes are free that day!
The Purge. Graduated to #20 WB. Rd 1, #55 snatch -76. Rd 2, #60 snatch – 60. Rd 3, #65 snatch – 45. Total – 181.
Nice job on going to the 20# wall ball, John!
Somehow I missed that we were supposed to increase our snatch weight each round. Still got a great workout with 40# throughout!
My score:
Round 1: 1+3
Round 2: 1+17
Round 3: 1+30
Huge 5:30 class today – lots of new faces!
The Purge (aka, “Why does 5 minutes of rest go by so quickly?!”): 178 Total Reps 10#WB | Round 1: 1+6 45# | Round 2: 1+1 55# | Round 3: 1+7 55#
I have been doing this long enough to know that the shorter the workout, the more challenging it is going to be. This one did not disappoint. Lots of energy in the 5:30 class and kudos to Frozen for keeping everyone on task!
Thanks llana. Much appreciated. Don’t worry about missing the increase in weight. I came in and thought it was one round 5 min Amrap. When Ed told me it was all three about two minutes before starting – had to realign my head real quick.
Nice job John! Happy Graduation! You have had countless achievements since coming over to the “dark side” and it has been great to see!
The purge, modified for a bit of Turf Toe
Sub KBS for snatch (44,53,62)
Sub push ups for Burpees
Sub cal bike for row (30, 25, 20)
Round 1 – 1+22
Round 2 – 1+28
Round 3 – 2
The Purge:
R1 – 1+1 (#75)
R2 – 1+3 (#85)
R3 – 1+7 (#95)