WOD Blog
 | Wed, Oct 28 2020 |  |
| Wed Oct 28 2020 | Wed Oct 28 2020 Snatch Battery | Paul Bunyon | PowerAbs Day 1 |
Wed Oct 28 2020
(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
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Wed Oct 28 2020 Snatch Battery
(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
| Clint | 185 Rx | | | Marcus | 175 Rx | | | Blake S | 155 Rx | | | Kevin M | 140 Rx | | | Lori | 110 Rx | split snatch | | Scott Ande | 105 Rx | | | Mark E | 105 Rx | | | Kelila | 100 Rx | | | Brenna | 100 Rx | | | Keira | 90 Rx | | | Payton | 80 Rx | | | Kerop Ma | 75 Rx | |
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Paul Bunyon
(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
| Clint | 5 rds + 7 Rx | bike | | Brenna | 4 rds + 73 Rx | row | | Lori | 4 rds + 60 Rx | RXm 165# bike | | Marcus | 4 rds + 10 Rx | bike | | Blake S | 1 rd Rx | | | Kevin M | 5 rds | 185# bike | | Keira | 3 rds + 81 | 165# row | | Kelila | 3 rds + 63 | 165# row | | Kerop Ma | 3 rds + 60 | 105# row | | Scott Ande | 3 rds + 30 | 135# row | | Payton | 3 rds | 185# row | | Mark E | 1 rd + 82 | 175# row |
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PowerAbs Day 1
(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
Planned: Tue,Aug31,2021 Mon,Aug23,2021 Mon,Aug16,2021 Mon,Aug9,2021 Mon,Aug2,2021 Wed,Oct28,2020 Thu,Oct22,2020 Fri,Oct16,2020 Mon,Oct5,2020
| Kevin M | Yes | | | Clint | Yes | | | Lori | Yes | | | Payton | Yes | | | Brenna | Yes | | | Keira | Yes | | | Marcus | Yes | | | Steve L | Yes | |
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