WOD Monday 7/24/17

by | Jul 23, 2017 | News | 10 comments

Warm-up
Coach’s choice

WOD prep
Hang Power Snatches
Buile to a heavy Single from above the knee

WOD

Buffalo Chicken

30 Front Rack Step Forward Lunges (75,50)
20 Hang Power Snatches (same)
100 Double Unders
20 Hang Power Snatches (same)
30 Front Rack Lunges (same)

Post WOD
Roll out calves on barbell for 4 minutes

 

10 Comments

  1. John Downes
    John Downes on July 24, 2017 at 7:35 am

    Heavy Single HPC: 200# – PR
    WOD: 8:10 @ 75#…snatch was the limiting factor but the lunges were the worst part! Loved 75# HPC!

  2. Deb.
    Deb. on July 24, 2017 at 8:55 am

    Heavy Single HPC: 95# – PR
    WOD: 9:31 | 50# | 2 x Speed Steps
    “30” of anything on paper just does not sound as bad as “30” of anything in reality.

  3. John(Frozen)
    John(Frozen) on July 24, 2017 at 1:21 pm

    Heavy single snatch 135
    Wod 7:19 rx

  4. DT
    DT on July 24, 2017 at 2:19 pm

    Not very heavy but good form single: #50

    Buffalo Chicken: 10:10 45#

    Fun class! Great coaching!

  5. TinMan
    TinMan on July 25, 2017 at 9:23 am

    HPS – Kept it light to #95
    Buffalo Chicken: 9:09 RX

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