There will be no regular classes this Saturday due to the Whole life Challenge Finals. All members not participating in the WLC are welcome to come to support the finals.
Sunday’s mobility class is being moved from 3pm to 10am starting November 11th.
A. Take 20 Minutes to work up to the heaviest set possible for the following complex – Snatch Deadlift – Full Snatch – Snatch Balance
B. 10 Minute AMRAP
15 x Power Cleans @ 95lb/65lb
30 x Double-unders
C. 3 x 1 Min Planks
-Post results under comments
A. 90lbs. Tweaked my back again…different location this time: mid-to-lower thoracic lateral to spine. Added weight to quickly??
B. 5+15+76. Back felt fine for this but is really sore now
Squats.
Didn’t snatch because my elbows are sore from Saturday.
Lifting Complex =95 lbs, felt terrible. Snatch balence was tough for me, need to work on my mobility.
WOD =5 rds + 6 pc
5 + 1 rx. Good workout, DBs need work.
Apparently, I don’t know how to read or follow directions. I had it in my head that it was 10 power cleans, so I did 10 power cleans @ 65# and 90 singles….4+33.
A. 80#
B. 5+10 (65#, singles)
4 + 30 (singles)
A. Worked on wider grip Snatch and hitting the pocket. Felt a lil weird, but good.
B. 15 PC @ 65#
15 med ball slams @ 20#
5+22
A. 55lbs
B. 2 + 10 Matt made me increase my weights so I didn’t get many done :p
Snatch complex @ 70lbs
WOD 5+4
45# Snatch complex
WOD: 4+100 @ 55#
5+16 Rx
Just worked at 35# for the snatch complex.
5+2 @ 35# and singles.
A. 105#
B. 3+11 @75# and singles
5 @ 65# and singles.
Snatch complex: 65#. Until tonight I had only done snatch balance with PVC as part if our warm up. Definitely a weak movement for me, needs some work!
WOD: 5+7, nice to finally string some DUs together
1×20 back sq @125#, choose wt shoulder could tolerate, and knew I could do… Did it!
Wod:
15 kb 1pd cleans
30 du’s
7 complete rnds
Got to 75# then lworked through movements…was my first time with the complex.
WOD—5 w/ 55# and singles.
Sorry chubby fingers… Meant to say then decreased weight and focused on the movements
A. felt off balance today did get up 115lbs
B. 6+1 Rx’d
Just worked on form with 65 lbs for snatch complex.
WOD 3 plus 15 @ 65 lbs singles.
A. 95#
B. 3 + 9 @75# with singles
A. 55#
B. 3 + 15 @ 55# with singles