Snatch 4×3 @75% 1RM
*focus is speed under the bar / catching as deep as possible
+
For Time – 15 min Cut-off
3 Rounds of Cindy
2 Rounds of Helen
3 Rounds of Cindy
—————–
Tomorrow is the BOLT Birthday WOD!!! We will be going at 9 and 10am.
A. C&J 1-1-1-1-1-1
B. For time 1000m Row
800m Run
C. Accumulate 5min in FLR or 3min Ring FLR
I love watching the videos / links you post as I’m getting ready for work. Really like this story…
Great job everyone! C&J – 155-185-205-215-220-225(f); Row + Run = 8:46
Clean & Jerk
1-1-1-1-1-1-1
+
Mobility
————–
Great explanation of the one joint rule
5 sets Snatch BB Complex
SLO+SRDL+HPS x (3+2+2)
+
800m Run x 2
full r/r
hats off to drill sergeant Don and Katy, we’ll see what happens next time… 85-105-135-135-145; 3:31?, 3:51?? (also, props to robyn for getting back to the grind)
EMOTM for 10 min
2 Snatch @ 55-65%
+
Tabata Row for calories
r/r – 1min
Tabata Box Jumps
Snatch
3-2-2-1-1-1
+
AMRAP in 6 Minutes of
6 Power Snatch 115/75
12 Box Jumps
————————-
Great video to see different positions in the lifts. Watch for the differences in successful lifts and failed lifts
95-95-115-125-125-125 / 3plus3ps (Unfortunately, the PS looked more like a wide-grip clean w/ wide-grip press…need much work on this skill/technique)
Missed today again due to working with a client.. Pretty irritating missing 2 days in a row!! grrr Good work Everyone!
Old school BOLT! Although a few of us remember it Pre-pullup bars!! So sad to miss the WOD on Saturday! Happy Birthday, BOLT!!! So thankful for Matt and our BOLT family!
Today was an awesome workout!!! I didn’t finish but I pushed through and did all my pull-ups with a blue band!! I think that might mean bye bye ring rows!!!
Awesome job Sandra
Happy b-day Bolt
Is it time to tear the wall down yet ?
Can I have the first swing, I’m thinking of using
Heavy KBS