WODs
 | Thu, Aug 10 2017 |  |
| WarmUp Sally | 20180307 MetCon | 2170810 Open Gym / Power Hour |
WarmUp Sally
(Weight)
Backsquats at 75/55
Everytime the song says down, go down
Everytime the song says up, stand up
BootCampers do Goblet Squats
Planned: Fri,Dec21,2018 Thu,Aug23,2018 Tue,Dec26,2017 Thu,Aug10,2017 Fri,May5,2017 Wed,Feb15,2017 Mon,Aug29,2016
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20180307 MetCon
(Reps)
5 x 4:00 / 4:00 Rest
21 DUs
14 DB Snatch (50/35)
7 Burpee PullUps
Max Effort 10m Shuttle Sprints in Time Remaining (touch cone on each end)
Scales for DUs is x2 singles
Score is shuttle sprints
| Sarah | 169 Rx | 33,31,34,35,36 | | Duane | 149 Rx | 32,30,30,25,32 |
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2170810 Open Gym / Power Hour
(Check In)
2:00 Hollow Rock hold
**rest in Superman Hold**
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AMSAP in:
5sets x 3reps Snatch grip BTN Strict Press, starting light and increasing each set. Rest :90 b/t sets
3 x 3 Sotts Press, starting light and increasing each set. Rest :90 b/t sets
- You will do all of the BTN strict press and then all of the sotts press. Snatch grip on both movements! Try holding the deepest squat while sotts pressing.
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15 minute EMOM
1- 5 Ring Rows with Lever Pull
2 - :30 Handdtand Hold
3 - :30 Slam Ball / MedBall Twists
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