Virtuosity

Leary
Leary

Internal Throwdown This Saturday – There will be no General Classes and no intro class.  If you are not signed up, come by and support your fellow athletes.  First heat will kick off at 930am and should be wrapped up by 1:30.  BBQ, beers, dunk tank and shenanigans to follow.

Here is a great instructional video from the California Bear on the ski erg.  Feel free to sub it in for Runs and Rows or utilize it in your own WODs…

Strength
Squat Snatch
2-2-2-2-2

Level 1/L2 Classes
2 Power Snatches
1 Overhead Squat

WOD
15 Minute Even # Ascending AMRAP
Toes to Bar
Box Jumps
Hang Squat Snatches (115,75)
(2,2,2,4,4,4,6,6,6,8,8,8,)

Level 2- (95,55)
Level 1- (75,35), Overhead Squats
ADV- (135,95)

Ca$hout
Group calf and quad stretch

10 Comments

  • Kyra Williams

    06/19/2015 @ 9:14 pm

    HS walk practice x 4 ME distance-
    20′, 26′, 24′, 48′
    MUPs x 2; 5×3 Russian dips
    WOD: 14+14 RX

  • Ryan Gould

    06/11/2015 @ 3:39 pm

    Snatch: 105 x 2
    WOD: 8+20 @ 85#….did full squat snatches for some reason instead of hang SS’s.

  • Joel

    06/11/2015 @ 1:56 am

    OLY class then jumped in with the 7:30 for the WOD
    WOD: 10+27 at 75

  • jason barrow

    06/11/2015 @ 12:53 am

    Snatch: 155×2
    WOD: 10+6 L2

  • Cash Lady

    06/10/2015 @ 2:59 pm

    Snatch: 95×2; 100×1
    WOD: 12+38 65#

  • biscoe

    06/10/2015 @ 1:50 pm

    snatch pulls 5×2: 185, 205, 225, 245, 265
    wod: 10 adv w/ hang power snatches… felt real lathargic

  • Brian M. Maser

    06/10/2015 @ 1:24 pm

    Snatch: 170×2 (180×1)
    WOD: 12 Rx

  • Crowley

    06/10/2015 @ 12:47 pm

    snatch: 165×2, missed the second rep at 175 two times
    wod: 12+39 rx

  • Marc Piccuirro

    06/10/2015 @ 11:54 am

    Snatch: 185×2
    WOD: 12+40 Rx

  • Eddy

    06/10/2015 @ 11:41 am

    Strength: up to 145×2, 157×1 (PR)
    WOD: 12 even

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