Pat showed us how it's done on the rower!
Kara stepped up to 20lb Dumbbells!
Team Thursday 0600
Warmup:
AMRAP until "Super Sport" gets 8 rounds
(around 9 minutes)
Chins x 5
Push x 10
Squat x 15
WOD:
1:00 of work at each station
:30 of rest
Track total reps
Row (Calories)
DB push Press
Slamball
4 rounds
Pat 354 (30# DB)
Magoo 244 (25#DB)
Chriss 211 (40# DB, 20# weight vest)
McCall 204 (15# DB)
Chris 202 (25# DB)
T-Battle 180 (20# DB)
Kara 168 (20# DB)
Kevin 153 (??DB)
Chip 122 (?? DB)
Team Barbell 0645:
Burgener Warmup Snatch
Skill Transfer
Pressing snatch balance
Drop snatch
Working out the Kinks
Scarecrow and drop Snatch
Top Snatch
Jump and Land
Sotts Press
WOD:
Hang snatch
6 sets x 3 reps
News and Notes:
Danny -"Lightweight"
Gets his first Muscle-up...
Then bangs out 3 straight!
Adrienne comes oh so close to getting through the transition...
Elbows flared early
It looks like this caused her to be slightly under the rings instead of behind them
It's hard to "roll" your shoulders over the rings when you are under them
Any day now...any day
.
2 comments:
So when are we going to see the Sots Press in some circuits? ;-)
I like the look of that 0645 workout, maybe tomorrow! I did the Hang Snatch 6x3 working up to 115. Then did the Crossfit Main WOD from a few days ago:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. - Failed on rep 9 in the round I should have got 14, so 100 total.
I did Helen in 9:09 yesterday.
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