WOD Blog
 | Tue, Sep 22 2020 |  |
| Tues Sept 22 2020 | Tues Sept 22 2020 Pausing Hang Squat Snatch | Pipe Down | Aerobic Capacity |
Tues Sept 22 2020
(No Results Tracked)
Warm up on own
200m Row, Run or Bike
8 Walking lunges
Coach Stretch
Pigeon Stretch
10 Hanging Lat shrugs
10 push ups
Banded Pull aparts
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Tues Sept 22 2020 Pausing Hang Squat Snatch
(Weight)
Pausing Hang Squat Snatch
4 sets of 2
pause for 2 sec in the catch position
56% 59% 62% 65% of 1RM Squat Snatch
| Marcus | 167 Rx | | | Clint | 165 Rx | | | Daniel St | 155 Rx | | | Hunter Coleman | 125 Rx | | | Kevin M | 115 Rx | | | Bailey | 85 Rx | | | Dean W | 75 Rx | | | Lori | 75 Rx | | | Payton | 65 Rx | | | Kerop Ma | 55 Rx | | | Kevin T | 55 Rx | | | Audrey W | 40 Rx | | | Mark E | 35 Rx | | | Bryson | 200 squat clean | PR! | | Bryan | 165 squat clean | scaled |
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Pipe Down
(Time)
21-15 -9
Power Cleans 115/85 95/65
Hand Release Push ups
Directly into
21-15-9
Push Press 115/85 95/65
Toes to Bar
| Lori | 10:51 Rx | RXm 65# | | Clint | 11:30 Rx | | | Daniel St | 13:00 Rx | | | Marcus | 13:17 Rx | | | Bailey | 13:26 Rx | | | Kevin M | 14:59 Rx | | | Bryson | 16:28 Rx | | | Kerop Ma | 10:18 | 55# knee ups | | Bryan | 10:28 | 95# v ups | | Dean W | 14:21 | #95 , Knee Ups | | Audrey W | 14:31 | #55 PC , #35 PP | | Payton | 16:35 | 65# pc 45# pp k2e | | Mark E | 16:57 | 95# knee ups | | Kevin T | 16:57 | 95# | | Hunter Coleman | 18:23 | 95# knee ups |
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Aerobic Capacity
(Time)
On the 4:00 x 3 rounds
200m Run
20/15 row
| Lori | 2:15 Rx | 2:15 2:10 2:12 |
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