Monday, 8/17/2015

The Thursday 9 a.m. class is cancelled this week.

Congrats to all the Capital Affiliate League athletes who competed on Saturday! Competitor work this week will involve testing CAL WODs so no extra work. Just hit the regular WODs as hard as you can.

Mobility:
Shoulders – external rotation

WOD:
5 Rounds:
5 Power Snatch (125#/85#)
15 Pull-Ups

Core/Accessory:
Alternating Tabata – Hollow Hold/Superman

3×8 GH Raises

Post your results to the comment section.

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  One thought on “Monday, 8/17/2015

  1. BritLuko
    August 17, 2015 at 8:37 am

    I was bummed because this one was very similar to Friday’s workout, but Dan taught me a new pull up scale! Self assisted with a box, but feet in a butterfly position. It was tough!
    75# snatches
    10:27

    Liked by 1 person

  2. August 17, 2015 at 10:17 am

    Ripped on the second round of pull-ups and had a total meltdown
    17:03 @55#, pull-ups painfully Rx’d 😝

    Like

  3. Karen
    August 17, 2015 at 10:45 am

    Festivus Prep:

    6 Minute Amrap
    20 Cal Row Buy In
    5 Shoulder to Overhead @55lbs
    10 Ring Rows
    5+5

    After 2 Minutes of Rest:
    1 Minute Row for Cals: 20

    Liked by 1 person

    • BritLuko
      August 17, 2015 at 10:46 am

      Excited for you to compete =)

      Like

  4. Erin
    August 17, 2015 at 11:26 am

    I wasn’t feeling another 5 round couplet with snatches after Friday’s WOD, so I joined Karen in doing her Festivus WOD.

    6 Minute Amrap
    20 Cal Row Buy In
    5 Shoulder to Overhead @55lbs
    10 Ring Rows
    5+5

    After 2 Minutes of Rest:
    1 Minute Row for Cals: 18

    After the tabata, I tried another Festivus workout: max back squats @65lbs in 2 minutes. That was surprisingly horrifying. Only 46!

    I saw Brit’s awesome pull up scale and am excited to try that next time πŸ™‚

    Liked by 1 person

    • BritLuko
      August 17, 2015 at 11:32 am

      ERIN NEEDS TO SIGN UP FOR FESTIVUS HERSELF.

      Liked by 1 person

      • Karen
        August 17, 2015 at 11:49 am

        Yes because she is awesome, but NO because then she will beat me πŸ™‚

        Like

  5. Catie
    August 17, 2015 at 3:12 pm

    Why was so much fun had without me? It must have been good to get Erin to post on the blog!

    Like

  6. August 18, 2015 at 12:50 am

    10:30 @ 55# snatch, pull-ups on rings.

    Like

  7. August 19, 2015 at 10:10 am

    11:59 @ 35# snatches; assisted pull-ups w/ a box (feet in a butterfly position)

    Like

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