SNATCH WORK

EMOM 7…
1 Snatch Grip Deadlift into Triple Extension (power shrug/up on toes)
EMOM 7
1 Snatch Grip High Pull
EMOM 7
1 Power Snatch


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We will judging the open workout 15.5 at 7:30, 8:30, and 9:30.

For those of you who have already done the open:

For Time:
50-40-30-20-10
KB Swing
Pushups
V-Ups


Category: Uncategorized

15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters


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1500 meter row for time
rest approximately the same length of time it took to complete
1000 meter row for time
rest approximately the same length of time it took to complete
500 meter row


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AMRAP 20
5 pull ups
10 wall ball
15 sit ups
200 meter run


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AMRAP 10
15 snatches
30 double unders


Category: Uncategorized

EMOM 20
1st minute 4 Thrusters
2nd minute 6 Burpees


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We will be judging 15.4
If you have already done this workout, we will be having open gym to give you a chance to make up anything you might have missed this week or to work on anything you feel you need some help with.


Category: Uncategorized

15.4

RX=Complete as many reps as possible in 8 minutes of:
3 handstand push-ups…
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds

Scaled = Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans


Category: Uncategorized

Due to the rain today’s workout will be modified; or you can use today to make up any workouts you missed this week :)


Category: Uncategorized
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