Wednesday Oct 28, 2020

Wed Oct 28 2020 Mobility and Warmup:No Results Tracked 2:00 row bike or run walking lunges down bear crawl back frog stretch (face down knees at 90 degrees) 10 pushups handstand weight shifting Wed Oct 28 2020 Snatch Battery Olympic Lifting:Weight Warm Up with coach Every 2:00 x 3 rounds High Hang Power Snatch Snatch Balance Overhead Squat stay light 5:00 to Establish a Heavy Single Power Snatch then 3 sets: 8-10 Unbroken and Cycled Power Snatches @ 55-60% of Max Power Snatch Score: Heaviest Power Snatch Paul Bunyon WOD:Rounds 15:00 AMRAP 60 double unders 20/15 bike 30/21 row or 400m run 6 deadlifts 275/185 245/165 Score: rounds + reps PowerAbs Day 1 Cashout:Check In See video https://www.youtube.com/watch?v=CJeKMMKrVSw&feature=youtu.be 2 Rounds for each level Level 1 :30 on / :30 off - Mountain Climbers - Hollow Hold - Plank Hold - Superman’s - Bent Knee Windshield Wipers Level 2 :40 on / :20 off - Mountain Climbers - Hollow Hold - Plank Walk Ups - Superman’s - Windshield Wipers

On Deck... 1 Kelila 5:30pm...3 2 1 GO! 2 Mark E 5:30pm...3 2 1 GO! 3 Blake S 5:30pm...3 2 1 GO! On Deck... 1 Kelila 5:30pm...3 2 1 GO! 2 Mark E 5:30pm...3 2 1 GO! 3 Blake S 5:30pm...3 2 1 GO! On Deck... 1 Kelila 5:30pm...3 2 1 GO! 2 Mark E 5:30pm...3 2 1 GO! 3 Blake S 5:30pm...3 2 1 GO! On Deck... 1 Kelila 5:30pm...3 2 1 GO! 2 Mark E 5:30pm...3 2 1 GO! 3 Blake S 5:30pm...3 2 1 GO!