Thursday, November 4, 2010

Friday November

10 - 1
Wall Ball
Power Snatch 95/65
Jumping Pull Ups Waist to bar.

Snatch: Burgener Warm Up/snatch pull progressions.

Warm Up:
3 rounds of:
10 Knees high
10 OH Lunges
10 Squats
10 Shoulder Rolls

Mobility: - Glutes


  1. Whooooooaaaaaa!
    I'm definitely excited for this one. This sounds wicked!

    Couldn't make it in today (Thursday). Getting sick and needed to rest. It helped a little. Now time to head to bed!

    See everyone tomorrow at 5.

  2. Looks good. We jump from a box? Sorry we were loud after Boot Camp started.

  3. 14:28??? Something like that... Rx'd @ 65#/14# chest to bar if that counts as rx'd..
    210 back squat PR

  4. 15:17
    20# wall ball
    75# snatch

  5. Good fun this morning. Couple new faces and good times had by all. Rxd for this wod is 95/65 for the snatch , chest/nipples over bar, and a 14# ball for woman and a 20 # ball for men.

    Tracey was the only Rxd woman this morning. Congrats on the back squat.

  6. Great group at lunch today. Some newbies learned to snatch and some old timers (Shannon) ripped it up. Was fun.

    This workout was almost back up the ladder. What was I thinking?

  7. 18:53 RX'd.

    Man, oh man, what a WOD! That was damn fun!

    Gotta say, though, I'm DEFINITELY getting sick, (or rather, I suppose I'm ALREADY sick) which sucks. I was gassed after only 3 wall balls...which isn't normal, to say the least haha.

    Ah well, just gotta suck it up and keep on pushing.

    Mike, if you had made this WOD as back up the ladder, I think I would have started throwing the med ball at you instead of the wall haha.

  8. Rich - Rx'd at 95 or 135? lol

    also, what's the "ladder" concept?

  9. RX'd at 95#. That's what I was told was RX'd by Mike. Apparently 135# was only for superhumans like Chris C. haha

    A "ladder" is the 10-9-8-7-6-5-4-3-2-1 rep scheme. Back up would have been 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 rep rounds...ugh.

  10. 15:33 (?) for me, 85# and 14# (due mainly to the high number of large men who showed up at 5pm and took the 20# balls....not that I minded). RX'd next time though I admit my time could easily go up 5min at a higher weight.