Friday, 22 August 2014

Meet at 0530 in 3rd floor weight room

1 rep max power snatch...with perfect form (not cutting corners)


4 rounds for time...
Run down to powerlifting room
7 dumbell power snatches per arm (55/25)
Run stairway to heaven all the way up
14 ghd  sit-ups
14 ghd back extensions


Alex Vinson said...

This has just not been my week. 75# on the power snatch, good form but still way lower than I was doing at home a couple weeks ago.

I cut the metcon down to 2 rounds for time to make it to formation. 11:30.

Congrats to Adrienne and Jon for getting their rings this weekend! See y'all on Monday!

R.K. Barker said...

Whoa, whoa, whoa. We have GHD machines??

Alex Vinson said...

No, sorry! Subbed the GHD situps with decline situps and the GHD back extensions with hyperextensions or supermans. A bit limited on equipment there.

R.K. Barker said...

What is the WOD for tomorrow?!