Monday, September 22, 2014

9/23/14

1. Snatch variation: 
Power snatch: 5X3
*Do 1 set every 1:00*

 2. WOD

 How many rounds/reps can you complete in 12:00?
5+5 SA DB snatch (45/30)
5+5 DB reverse lunge (45/30)
10 slams (50/25)
200 M run

 Post load and score to comments:

 National University Championships - follow this link to watch Coach DeF lift in Albuquerque, NM on Saturday at 8:30AM
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12 comments:

  1. NatalieSeptember 23, 2014 at 5:47 AM

    55#, 4rd + 5 @25#

    ReplyDelete
  2. RalphSeptember 23, 2014 at 7:37 AM

    100#
    3 rds +25

    40 left arm 35 right
    40 lunges
    35 slam

    Right arm wasn't feeling it today.
    For the snatch it was my first workout using the hook grip. Definitely less forearm stress. Increase of 10lb was nice also.

    ReplyDelete
  3. ZakSeptember 23, 2014 at 8:59 AM

    145#
    5 rds + 5 rx

    ReplyDelete
  4. AlyxSeptember 23, 2014 at 1:15 PM

    85#
    4 rds+ 30 reps (and a fraction of the run)

    ReplyDelete
  5. DerekSeptember 23, 2014 at 8:43 PM

    105#
    4 + 5 rx

    ReplyDelete
  6. CarrieGSeptember 23, 2014 at 9:38 PM

    80#
    4rds + 3 reps RX

    ReplyDelete
  7. UnknownSeptember 23, 2014 at 10:09 PM

    90#
    3rds+30 rx

    ReplyDelete
  8. audrey.ale81September 24, 2014 at 3:42 PM

    105#

    ReplyDelete
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