Monday, 9/21/2015

Mobility:
Shoulders

Strength:
1RM Back Squat (25 minute time limit)

WOD:
AMRAP in 6 minutes:
5 Hang Power Snatch (115#/75#)
25 Double Unders

Core/Accessory:
Accumulte 5 minutes of plank

3×8 Ring Rows

Post your results to the comment section.

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  One thought on “Monday, 9/21/2015

  1. September 21, 2015 at 7:10 am

    138# BS (5# PR!! I want more but I’ll take it)

    WOD: 5+4 @55#

    Like

    • September 21, 2015 at 7:23 am

      Festivus extra credit:
      3×1 minute max cal row 1 min rest in between. 14, 13, 14 cal

      Like

    • September 21, 2015 at 7:52 am

      S/N: Cat, I thought we used to have more women’s bars? We have 2 empty slots on the rack and we regularly run out at 6AM since we have around 7 female 6AM regulars and only 4 33# barbells.

      Like

      • Coach Cat
        September 21, 2015 at 10:45 pm

        All bars are present and accounted for. Barbell only makes a difference when pulling heavy from the floor.

        Like

  2. BritLuko
    September 21, 2015 at 7:20 am

    5+2 Rx

    165# back squat

    Liked by 1 person

    • BritLuko
      September 21, 2015 at 8:53 am

      Also, I LOVED today’s workout!
      Good strength, cardio (DUs) but also challenging enough movement and weight with the snatches.

      NEEDMO’SQUATS in my life.
      There are 13 year olds outlifting me. I need to get in the gym errrrrydayyyy too.

      Like

  3. Pete
    September 21, 2015 at 7:41 am

    3 plus 3 @115# plus 10 attempted double understand per round, did get 10 but need some serious practice. 265# squat, need to practice that too.

    Liked by 1 person

  4. Brian Marcoullier
    September 21, 2015 at 8:21 am

    Recovery wod – 95# 4+13

    Like

  5. Narrow Stance Karen
    September 21, 2015 at 8:45 am

    175lb Back Squat – Yay!

    WOD: 3+25 (75lbs for 1 Round and 65 for the other 2 Rounds)

    Like

  6. Catie
    September 21, 2015 at 9:17 am

    180# Back Squat–but just parallel. 175# was solid
    WOD: 3+50 (DU attempts in round 1, then 75 singles)
    Planks and ring rows done

    Hurray for squats! (and I second Martha on the bar issue–we have been running out of 35# bars regularly at the 6am class)

    Liked by 1 person

  7. sburks1
    September 21, 2015 at 6:14 pm

    AMRAP 8
    25 weighted DUs
    5 Hang power snatch @ 115#

    4+13

    Like

  8. September 22, 2015 at 12:05 pm

    245# back squat last week

    Like

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