4 Rounds for Time
30 Air Squats
20 Mountain Climbers R-L=1
10 Single Arm DB Snatch R
10 Single Arm DB Snatch L
*Must complete all right then left
30 Air Squats
20 Mountain Climbers R-L=1
10 Single Arm DB Snatch R
10 Single Arm DB Snatch L
*Must complete all right then left
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Rumble WOD 1: Swift Catapult
1 Mile run for time followed by:
Med Ball toss for distance
(MB Toss: 3 attempts, only your furthest will count)
MB: 20/15#
Scale: 15/10#
Jr's: 6#
(The Mile Run and Med Ball Toss will be scored as 2 separate events)
Athlete will be scored based on their finishing place amongst all participating athletes, not scored solely in your division.
Example: Dylan Fluck(Jr's Scale) wins 1st place over all he will earn 1 point, Clayton Cartright(RX) finishes 36th, he will earn 36 points
All workout will be scored the same way.
Saturday's Itinerary:
Door's Open at 8am(warm-up/mobilize on your own)
Standards & WOD review 8:40
First WOD will start at 9am
5th WOD approx. 2pm
*Be sure to bring plenty of water and food for the day!
Med Ball toss for distance
(MB Toss: 3 attempts, only your furthest will count)
MB: 20/15#
Scale: 15/10#
Jr's: 6#
(The Mile Run and Med Ball Toss will be scored as 2 separate events)
Athlete will be scored based on their finishing place amongst all participating athletes, not scored solely in your division.
Example: Dylan Fluck(Jr's Scale) wins 1st place over all he will earn 1 point, Clayton Cartright(RX) finishes 36th, he will earn 36 points
All workout will be scored the same way.
Saturday's Itinerary:
Door's Open at 8am(warm-up/mobilize on your own)
Standards & WOD review 8:40
First WOD will start at 9am
5th WOD approx. 2pm
*Be sure to bring plenty of water and food for the day!
Coaches Corner- How's Josh do?
Congrats on PR! 300#'s
24 comments:
12:38 @ 25#
Warmed up with 10x1 BS @ 155
14:58 30 lb dbs
Jen and Danielle! Welcome to 6am!
10:26
15 airsquats- ROM
20 Mountain climbers- ROM
#25 lb dbs
The knees are slowly coming around:)
nice Josh!
Warm up Back Squat @ 130#
15:25 @ 25# DBS
Congrats on the PR, Josh!
first wod back in about 3.5 weeks. Felt good to sweat :)
wup 135# back squats OTM for 3 thru first 4 rds then to two OTM for the other 6 min.
3x 10 pull up unbroken, 10 push up unbroken
workout: 35# DB 11:29 lungs are officially working overtime had to stop and breath between movements esp after DB snatches.
warm up
OTM back squats 10@ 225
10:27 40# dbs
Welcome back TW!
9:17 45#
335#X1 for 9 rds, 335# x3 in 10th
60# -13:06
185# 3x OTM FOR 5 rds and 4x OTM 5 rds
11:25 50#
130# BS 10x2
11:01 25# DB
85 lb back sq
11:45 25 lb DB
Thx for pushing me Josh to keep up with Melissa.
70# BS 3x10
10:32 20# DB
8:39 with 30# db
14:55
20# db
Mountain climbers were rough foe me!
Back squats on the minute were 245 doing 2 per minute and 3 the last minute
WOD 11:03 with 45#db.
8:30 50#DB
10:00, 20# DB - should have gone 25#
10:14 / 15#
Should've done 20#
11:47; 30#
13:41 with 25#, I probably would've liked trying heavier but I need more efficient squats to afford it :/
12:37 with 25# my legs were hosed.
thanks EVERYONE for picking me up! so awesome.
9:19 @ 30#.
Hit 165# BS in the warm-up, which is a PR.
Did mostly 145# BS in the warm-up.
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