Cayuga
21 – 15 – 9
Dumbbell Snatch @ 50/35
Burpees
…Directly Into…
21 – 15 – 9
Box Jump Over @ 24/20
Pull-ups
Post Total Time to Comments.
Box Brief
If you missed out on Goal Setting Meetings and still want to chat shoot me an email or pull me aside before or after class. Let’s chat!
Cayuga: 10:40 (bike cals 4 P/Us …rest Rx)
Cayuga
14:07
20#/20″/(12/9/6 for green banded pull ups)
*I wrote 35# on the board-disregard that*
9:35 rx
Cayuga
10:36
Snatch @35
Box Jump @20inch
Cayuga – 10:39 @ 20#
Cayuga 7:03 RX
Got the pull ups unbroken
FLYING
Cayuga: 10:27 35# and left hand push press only (right hand normal DB snatch) / GHD situps for pullups
3 rounds 10 pushups
ROMWOD
Cayuga 9:55
35#, green band pull-ups
Cayuga: 8:49 Rx
Cayuga: 11:57 (20# DB, PUs 12/9/6 purple/red Band)
1. Snatch complex 3 rounds OTM
Power, ohs, squat. 95-105-110-rest
2. Back squat
10×210-8×225-6×240-4×255-2×270
3. Cayuga 9:40 35#, row
Cayuga
10:54
20# db, BSO, BSPU (Purple.Red) 12|9|6
EMOM 10 – 8 bent over rows 2, 20# kbs
Lateral Pull Downs: Netural and Wide Grip sets of 15 x 3
Cayuga
12:13
15#DB snatches
Plates step overs
Green Kipping PU (21,15,9)
good wod – exhausting!
Cayuga
13:11
24″ box/20# DB/GB Pull ups
Cayuga – 6:24 rx
Cayuga: 9:47 Rx
BS 10-8-6-4-2
245-260-280-300-315
10:08
20# (12,9,6 KPU)
10:31 rx
Happy to be back!
11:35 Rx
1. Snatch complex 3 rounds OTM
Power, ohs, squat. 115-125-135-rest
2. Back squat
10×215-8×235-6×250-4×265-2×285
3. Cayuga 10:31 50#, row for burpees
Somewhere between 10 and 12 min
21-15-9
Tuck crunch
Bike for cals
21-15-9
20″ box jump overs
Row for cals
Rowed 15-15-15 instead of 21-15-9 because I was being weak in round 1 and gave into some negative thoughts, made up for the missed cals in round 3 buuuuut next time need to just listen to what I’m told to do
Cayuga, 21-15-9 Snatches, 12-9-6 Burpees. Decided to do last six burpees in a row and blew my heart rate through the roof. Won’t do that again.
15-12-9 step overs and ring rows. 13:13.
Tilt 10:47 @35# 12/9/6 pull-ups. Sweaty mess.
9:49
20inch box step-ups for rounds 2 and 3. All else Rx.
Cayuga: 7:53 Rx
Cayuga
13:59 Rx
Cayuga
13:11 @20#, orange band pull up
10:54 Rx
Cayuga: 6:55 RX
11:37 RX