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Saturday, September 14th, 2013

13
Sep

Saturday, September 14th, 2013

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Looking good, Nicole!  Your pants are almost as awesome as your squat!
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WOD:
5 Rounds
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
Rest 2 Minutes

The goal is to not drop the bar.  Do 3 Burpees for each drop during the rest period.
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GOOD LUCK CMC PEOPLE!  HAVE FUN!!!

0 Response

  1. ERICnotJASEN

    Out at the bar, having my 1 intermediate WLC drink/week. Jameson neat. Does the trick of 2 cocktails #workingthesystem

  2. Tapout

    Great fun this morning. Good to do light weight and actually feel the bar “fly” up. And thanks B for the instruction and making us all do the work out together, you could feel it starting to flow. Will look into the Oly sessions for sure.
    42#

  3. Kat

    42#

    Awesome class! Brendan’s coaching was great. It’s a complicated lift and he did SUCH a great job breaking it down.

    Yuan sure is stylish…

  4. Carmen

    That was fun and good work on a lift I haven’t done much. 35# to dial in form.

    25 back extensions and 100 ABMAT sit-ups cash out.

    Oh and 3 strict pull-ups. I was right, the minute I dropped the extra 5 lbs I picked up at the end of summer, the pull-ups came back. Now it’s time to build up strength for more reps.

  5. BAston

    Open Gym:

    Worked on KB swings with ERoc, getting low and working the ass & hammy’s.

    Josh: 21-15-9 OHS @ 95#, 42-30-18 Pull Ups
    9:57 (PR of 1:53 from 1/31/2012)
    OHS unbroken on 21&9, broke once on 15
    Pull Ups can be way better. Broke into sets of 4-5 after doing a few at 12-10.

    3×10 GHD’s with 6# WB / Back Extensions with 10# plate (Melissa absolutely smoked me on these! She made it all look easy) 🙂

  6. Melissa T.

    Open gym: 20 min of mobility work
    About 30-40 min of overhead squats and snatch work/practice. 3 EMOM. Felt these start to click but definitely need lots more practice. 53#

    Cash out: 4×10 GHD sit-ups with 6# med ball (thanks for giving me something new to play with BAston!) and 4×10 alternating back extensions and reverse hypers

  7. EJ

    EMOM 10×1 Snatch 107#
    Deads 3(175-185-200) *re-set each time*
    Glute Ham raises 3×10

    20 Mins
    20 Lunges
    10 Push ups
    10 DB Snatches 25#
    50M med ball carry 20#
    9 rounds