Workout of the Day 7/19/2012

Snatch 90% x 1 x 5

AMRAP 3 minutes:
10 kettlebell swings
10 burpees
Rest 1 minute
Repeat for a total of 4 cycles, scoring continuously (athlete picks up each round where they left off the last one.)

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10 responses to “Workout of the Day 7/19/2012

  • a-then-a

    Next Food Swap! Sunday at 1pm @ the gym.

    Sign up on FB event. Don’t do FB, lemme know and I’ll let everyone know what you’re bringing. C: 720.201.4439

    The purpose of this event is to share your favorite Paleo Recipes with other ‘like minded’ individuals.

    How:
    1. Accept this invite if you are interested in attending
    2. Check back on Friday or Saturday to see how many people are coming.
    3. Cook approx 1.5 servings per attendee (if 5 people are coming, cook enough for about 7-8 people).
    4. Bring empty containers to collect food.
    5. Show up (preferably on time, or you might miss out on some delicious GRUB)
    6. Enjoy some amazing meals for your next week!

  • Krista

    Snatch 68#(2) 53#(3) dropped the weight because my form sucked
    6+4 (44# kb)

  • Justin McHenry

    Did the WOW: 16:12….shoulders hurt so good

    solid work to all those that have hit this workout up especially Mandy who destroyed it

    • Joshua

      I saw Mandy today, she told me flat out that she only did 2 rounds of the WOW, not all three. Like any of us would believe she could do the whole thing RX’d in less than half the time it took the next fastest CFM athlete!

      In other news, i did the 1×5 snatch @ 90% (135# for me). The snatch felt oh so good so i tried to go for a heavy single after and hit 155# for a 5# PR! Woohoo!

      Didn’t do the WOD because my back is sore from those deadlifts, and I’m a wimp. I did 75 burpees to catch up to the challenge.

      • Joshua

        Just joshing mandy! hahahahaa. you rock!
        and she did a gnarly 10 min amrap involving power cleans and burpees right after. you know, because the WOW wasn’t hard enough she wanted to make sure she got a good workout in.

      • Mandy

        Woah what? Did I do the wod wrong? Dude I will take away your boardshort priveledges! No seriously, did I do it wrong? It’s 3 rounds right? Why so much hate?!

  • Michael Woods

    Snatch: 160#
    WOD : 10 + 6 @ 70# KB
    25 Strict pull ups

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