Wednesday December 3, 2014 Workout of the Day
By Coach B Rendo
Notes:
– Holiday Toy Drive now through 12/12. Bring in a new unwrapped toy!
– Holiday Party 12/19, 8-11:30pm at Empire Hotel. You and a +1 get all fancy for a night.
– Christmas Crippler is being hosted on Saturday December 13th at 2:30pm at Columbus Circle. Power Cleans, Squats and Burpee Pullup for charity! Check out christmascrippler.com for the WOD and division details.
12.3.14
Warm Up:
3rds NFT:
2 Wall Walks
10 Ring Rows or 5 Strict Pull Ups
15 Sit Ups
Strength:
A1. Push Press
2 x 3 across
then
ME ≤ 6
A2. Weighted Pull Ups
4-5 Reps
Conditioning:
15-12-9
Power Snatch
C2B Pull Ups
2014 12 03
Strength: 85#, got to 6 reps so need to go heavier
MetCon: 12:40 w/55#, jumping pull ups
Liked this one a whole whole whole lot.
175# – 5 reps on ME
Metcon -11:10 – 95# Snatch
175# 6 reps on ME
Metcon: 12:44 #75 on snatch…to lite..oops
hill repeats was a nice addition to the metcon!!!!
🙂
Strength: 155#, 4 on the max
MetCon: 10:50, 105# snatch
155# x 6
Metcon: 13:21 @ 95#
After all of the Saturday snatch work, the bar was flying up…