WOD Monday 9/18/17

by | Sep 17, 2017 | News | 6 comments

Fun times at the 2017 North East Masters Comp
Elizabeth, DT, John, Eric, Dawn, Sam & Jess
Way to compete Masters Athletes!

Warm-up
Coach’s choice

WOD prep
Squat Snatch

Build to a perfect 3

WOD
Defender
15-12-9
Squat Snatch (95, 65)
Toe 2 Bar
Box Jumps (24,20)

*Scale loads as needed

Option 2:
15-12-9
Squat Snatch (75,50)
Toe 2 Bar
Box Jumps (24,20)

Option 3:
15-12-9
Hang Squat Snatch (45,35)
Toe 2 Bar
Box Jumps (20,16)

Post WOD
Foam rol lats 2 minutes per side.

 

6 Comments

  1. JD
    JD on September 18, 2017 at 7:26 am

    Overhead positioning didn’t feel great, so really kept it light and tried to focus on form.
    Perfect (as perfect as mine get) 3 Squat Snatch to 65#
    WOD: 9:55 @ 65#
    Really felt good with the push at the end (thanks Frozen)…9 rebound box jumps at the end to finish under 10 min!

  2. Deb.
    Deb. on September 18, 2017 at 8:58 am

    Perfect 3 Squat Snatch: 45#
    Defender: 11:53 | 45#
    Managed an unbroken set of 9 TTB in the last round
    Congrats to all of the great Masters athletes who competed on Saturday!! One day when I am old enough, I’ll gladly join you 🙂

  3. John(Frozen)
    John(Frozen) on September 18, 2017 at 1:22 pm

    Defender
    9:54 rx

  4. Ilana
    Ilana on September 18, 2017 at 3:48 pm

    12:55 (45#)

    I was slow on the T2B but glad I got them all done!

  5. Ilana
    Ilana on September 18, 2017 at 3:49 pm

    Great job on your toes-to-bar!

  6. Justin
    Justin on September 18, 2017 at 7:07 pm

    “Perfect” 3 @ 115

    WOD: 10:17 RX