WODs
 | Mon, Jul 17 2017 |  |
| 20170717 Open Gym Power Hour | 10 minute EMOM 2 squat cleans | 20170717 MetCon |
20170717 Open Gym Power Hour
(Check In)
1. Power Snatch (70%/3)3
2. Snatch Pull (80%/3)3
3. OHS (70%/3)3
4. 21-15-9 DB Snatches (50/35) and Calorie Row
Directly into:
21-15-9 Box Jump Overs (24/20) and Pull Ups
5. MU practice
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10 minute EMOM 2 squat cleans
(Weight)
In 10 minutes, warm up to 85% 1RM Squat clean
Then;
10 minute EMOM:
2 squat cleans @ 85% Power Clean Max
Planned: Thu,Jan20,2022 Tue,Nov19,2019 Tue,Jul24,2018 Mon,Jul17,2017 Wed,Jun8,2016 Thu,Feb4,2016 Sun,Sep13,2015 Sun,Sep6,2015 Wed,May20,2015 Tue,Aug5,2014
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20170717 MetCon
(Reps)
7 Rounds:
7 Thrusters
7 PullUps
Rx+: 135/95
Rx: 95/65
Rx2: 75/55
Rx3: 65/45
Comment your time
Rest 5 minutes
Max Burpees in time it took to do 7 Rounds.
Score is Burpees
| Sarah | 63 Rx | 7:40 | | Duane | tbd Rx | 8:48 |
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