Thursday, June 20, 2013

201.5

I know I promised a skill work post...but I am on call, so that will have to wait.

Shanna wins Dinner on the BHT for her awesome memory/CF games love/investigative work.

Side note...I have been helping GK with some Anarchy in the OK planning...Spoiler Alert: It is going to be AWE-some...get excited.

So many Epic Photo posts this week.
Rokfit BHT...I almost photo shopped the creeper into the background...almost.
Strength
Snatch From Knee/Blocks
     3 @ 80%, 2 x 3 @ 75%
Clean & Jerk
     2+1 @ 80%,1+2 @ 80%, 2+1 @ 80%, 1+2 @ 80%, 1 @ 80%
Snatch Pull
     3 @ 80%, 3 x 3 @ 85%, 3 @ 80%, 2 @ 80%
Good Morning 
     3 x 3 @ 80%, 2 x 2 @ 80% 

WOD
Class WOD

4 comments:

  1. Power Cleans - 3@165#, 2x3@185#, 1@200#, 215#, 225#, 235# (20# PR)

    Front Squat - 3@170#, 3@205#, 2@220#, 1@250#, 260#, 270#, 280# (25# PR!)

    Class WOD with Drew: 10:58

    ReplyDelete
  2. SH Press - 5@95#, 3@110#, 3@120#, 2@135#, 1@150#, 160#, 165# (10# PR)

    Thursday's Class WOD
    3 rds for time:
    30 Walking Lunges
    15 TTB
    10 SH to OH 135#
    --5:15

    ReplyDelete
  3. Sunday

    OHS - 5@135#, 3@165#, 2@190#, 1@205#, 220#, 230# (15# PR);

    HBBS - 3x10 @185# (60%);

    2 rds for time:
    3 TnG Power Snatches 135# (no dropping, entire set must be TnG to count),
    5 Strict Weighted Pullups 1.5 pood
    3 TnG Power Sn 135#
    6 GHR (Hands behind head)
    --5:58

    Then 3xME Strict Pullups (60 sec rest): 12, 9, 6

    ReplyDelete