Virtuosity

Leary
Leary

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

Here is a great instructional video from the California Bear on the ski erg. ย 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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