Workout of the Day 7/10/2013


Snatch 1RM
90% x 2 x 2


10 Rounds:
100′ Prowler Push +90#/+50#
Work in groups resting while your partner/s goes/go; larger classes can use slightly heavier weights due to longer rest period.  The goal is to open the lungs and get blood flow to the legs/hips to help recover, be conservative with weight choices.

Extra Work

3 x 10 Hanging Leg Raise

3 x 10 Back Extension

Post your loads to comments.


2 responses to “Workout of the Day 7/10/2013

  • Alex.

    Snatch: To 140 (PR), teamed up with Paul 9000 who also PR’d at 140! Only got in one rep on the 2×2, as I strained something in my back on the first rep.
    Conditioning: Did all ten, but the last three with a pull in my left calf. Time for a few days off.
    Extra Work: 3×10 Hanging Leg raises and mobility work.
    It was great to have Coach Cris back in action. He will be back to the grind in no time.
    Congratulations to Big Mike from 7:00am. He hit 4 big PR’s today on the snatch! Way to go Big Man!!

  • Rachel

    Snatch – 115 lbs (PR, finally)
    WOD – 10 prowler pushes + 50 lbs

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: