Warm-up
Coach’s choice
WOD prep
Prep the movements.
WOD
Happy Hogan
Teams of 2. One athlete works while the other rests.
100 Cal Bike
50 Hang Power Snatch (95,65)
10 Rope Climbs(15ft)
100 Cal Bike
50 Hang Clean & Jerks (115,75)
10 Rope Climbs(15ft)
*The load you choose for the barbell movements should allow you to do 5 unbroken reps through out the WOD.
*One bike per team.
Options for rope climbs:
1. 12ft
2. 3 rope pulls = 1 climb.
3. Cargo net
Post WOD
Partner pancake stretch 2 minutes each.
Happy Hogan with Becka: 27:00 Becka Rx | Deb 45/65
I tried to convince Becka to do 99 calories on the bike…Fun workout!!
Fun workout with Big Al this morning…20:03…65# snatch / 75# C+J. Great energy in the box today. Loved the PVC burpees insanity. See you all in a week or so!
With Justin. 20:44 rx
25:44 RX – Team Fio
23:57 team Cavs—12 ft rope Sean/ rope pull Sarah
Teamed up with Henry this morning, our time was around 21 can’t remember exactly. Awesome energy in the box 🙂
22:11 with Matt. Eliz RX Matt (75,95)
Joe and Alex
18:45 RX
Happy Hogan with Lori: 22:30. We both did 12′ rope
Lori did RX weights for snatch and cleans- she was awesome!!!
Jess did 55/65 – shoulders were burning!
It was a good one!