1. Snatch complex; 4 rounds on 1:00.
power snatch, OHS, squat snatch 90-100-105-rest
2. Back squat 10-8-6-4-2 built to 260
3. Charlie Brown 10:48 95/45
Charlie Brown 13:36, 55lb OHS, 35# kb swing. OHS was super light as Coach Sean noticed I was losing lumbar curve at the bottom last time we did a WOD with them. Focus today was just doing the movement correctly. All OHS unbroken, KBS 20, 15, 10 the first time and 15-10-10-10 the other two.
Charlie Brown
15:17 @75#FS/35#kbs
Charlie Brown (modified/back):
8:14
10 hanging knee raises
20 push ups
30 cal bike
Charlie Brown:
16:06 @ 95# (FS), rest Rx
Charlie Brown: 14:30 (95#, 45#)
10:49
#35 ohs
#30 KB
12:40 105# OHS
Charlie Brown
25# OHS
35# KBS
13:40
Charlie Brown: 9:08 @75# & 35#
After ten days on the lake just happy not to leak beer and cheese all over the floor this morning…
Charlie Brown
11:47
45# ohs. 20# kb
Only broke up last set of ohs
Kb 25/20 3 breath rest
3×20 slingshot banded deadlifts 35# bar
Crossover Symmetry
Charlie Brown
10:11
#25 OHS
#20 KB
wanted to keep heart rate up to do all unbroken
sore back trying the #35 OHS and #30 KB
travel WOd in Chatham with Larry Lepard of CFNE
8 minute AMRAP of 200m run, 15 situps, 10 box jumps at 24, 5 pushups: 4 full rounds
Charlie Brown
11:44
60#/30#
1. Snatch complex; 4 rounds on 1:00.
power snatch, OHS, squat snatch 90-100-105-rest
2. Back squat 10-8-6-4-2 built to 260
3. Charlie Brown 10:48 95/45
on the mend from last week, phew!
13:03 (75# squats, 45#KB)
1. EMOM of power snatch + OHS + squat snatch:
3 minutes at 115, rest 1 minute,
3 minutes at 125, rest 1 minute,
3 minutes at 135
2. Back squat:
10@205
8@225
6@245
4@255
2@275
3. “Beached”
27-21-15-9 of calorie row, KBS (55#), OHS (75#) – 12:32
Totally smoked from the lifting so time was slow but happy that OHS’s were UB
And your hair was on point!
Charlie Brown:
13:04
#55 OHS
#35 KBS
Charlie Brown: 15:15 Rx. Oy.
16:05 #115 ohs #55 kb
Charlie Brown 13:36, 55lb OHS, 35# kb swing. OHS was super light as Coach Sean noticed I was losing lumbar curve at the bottom last time we did a WOD with them. Focus today was just doing the movement correctly. All OHS unbroken, KBS 20, 15, 10 the first time and 15-10-10-10 the other two.
Charlie Brown:
11:30
75# OHS
35# KBS
13:06 @65
Charlie Brown: 12:02 rx
OHS unbroken / KBS 20,15,10
Charlie Brown: 13:01 75# OHS
10:17
3 rounds:
15 FS @55#
30 ab mat sit ups
Pure strength rebounding box jumps
30 round 1
45 round 2
60 round 3
Love the pic and love you Nicky!!!
Charlie Brown: 13:38
OHS unbroken 35# and 30# kb
Extra work: 2.5 miles run
13:39 @ 85 unbroken
Rx KB
13:30 @ 85#
Charlie Brown – 10:58 rx
Did not take my own advice and did the first set of KBS unbroken…it’s safe to say that the rest of the KBS were not done unbroken…
Charlie Brown: 13:10RX