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Lifting Ourselves and One Another

Tuesday, November 26, 2019

WOD

A1.  Bench Press – 5-6 reps @ 30X0 X 5 sets, rest approx. 90s

A2.  Bent Over Barbell Row – 8-10 reps @ 30X1 X 5 sets, rest approx. 90s

A3.  Bent Over Dumbbell Fly – 10-12 reps @ 3022 X 5 sets, rest apron. 90s

 

TT WOD – Snatch

A.  Snatch Grip BTN Push Press + Snatch Balance + Overhead Squat – 1/1/1 X 5-7 sets, rest 90-120s

B.  Snatch High Pull + Power Snatch – 3/2 X 5-7 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard

Comments: 4

A1: 115 / 135 / 155 / 165 / 175×4
A2: 95 / 105 / 115 / 120 / 120
A3: 5 / 5 / 5 / 5 / 5

Thanks Josh!


A1. 95/ 115/ 125/ 135/ 145
A2. 65/ 65/ 75/ 75/ 75
A3. 2.5 for all sets
Thanks Derek!


A1: 50/55/60/65/65
A2: 45/50/55/60/60
A3: 5/2.5×4

Really had to force myself to do this one. It’s everything I’m weak at and dislike which means I need to do more of it.

Thanks Josh!


WOD during open gym.

Rx:

R1: 8:04
R2: 18:27
R3: 27:42
R4: 37:50

Split the rounds in half, working from the MU up.

TT during open gym

A: 75/95/115/145/175/190/200

B: 80/105/135/150/160 (failed 2nd power snatch)


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