Warm-up
Coaches choice
WOD prep
Power snatch
Build to WOD weight
WOD
“Sailing”
6 Rounds for time:
3 Power Snatches (135,95) RX+(155,105)
2 Rounds of Cindy
1 Rope Climb, 15 ft
* 1 round of Cindy is 5 pull-ups, 10 push-ups and 15 squats.
Option 2:
6 Rounds for time:
3 Power Snatches (95,65)
2 Rounds of Cindy
1 Rope Climb, 15 ft
Option 3:
6 Rounds for time:
3 Hang Power Snatches (50,35)
2 Rounds of Cindy
3 rope pulls
Scales for pull-ups:
1. banded pull-ups
2. Ring rows
*Scale for rope climbs:
1. 12 ft. climb
2. 3 rope pulls equals 1 rope climb
3. 1 cargo net climb
Post WOD
Foam roll for 5 minutes.
Sailing: 24:54 | 50# Snatch
Great workout!! Nice work from everyone in the 6:30 class!
Great job finishing before the time cap Deb! Tried to catch you, in the the first couple of rounds, anyway!
Sailing: 5 + 47 (65#)
McAuliffe 5K
25:06 🏃🏼
24:51. Beat the cap by nine seconds, and apparently beat Deb (two hours later) by three seconds. I did, however, take my sweet time walking from the far end of the rig to the ropes. Great warm-up for Murph and great crowd at 8:30.
Nice going Ken!! I know I set that bar kind of high 😬
I will relish in this knowing you’ll get me next time…
Hey Deb, we beat the cap. There were some DNF and WTF up on the board. Like big Ken Earley said in the video, you never leave there without an amazing sense of accomplishment.
22:30 @ 55#
We should have gone heavier Elizabeth! Nice job everyone!
We definitely should have gone heavier!
20:28 55#
This one goes in the category “Murph is going to hurt!”
5+38 @ 105#
Too much resting and not enough strength on the push-ups. Snatches and rope climbs were rest!