Call Us: (507) 206.4611

Monday 03182013

17
Mar

Monday 03182013

Sherwin

Sherwin

Fitness 

A.  Snatch Progressions 

B.  10 Min AMRAP 

7 x OHS 

50 x Single-unders 

Performance 

A.  Snatch – 5 x 3 w/2 Min Rest 

B.  10 Min AMRAP 

7 x Squat Cleans @ 95lb/65lb 

35 x Double-unders 

Sport 

A.  Every 15 Secs for 16 Sets 

3 x Hang Power Snatches @ 155lb/105lb 

B.  10 Min AMRAP 

7 x Squat Cleans @ 135lb/95lb 

35 x Double-unders 

Optional Accessory 

Durability 

A1.  Reverse Hyper – 3 x 10 (Heavy)  

A2.  GHD-Sit-up – 3 x 20 

A3.  Banded Pull-aparts – 3 x ME

-Post results under comments  

 

17 Responses

  1. Jim

    sledgehammer tire rolling & tire flips

    A. 105 worked more on hitting all the spots and talking with V
    B. 5+2 Rx (2:30 of double unders & 7:30 of cleans) I hate weightlifting

  2. Cally

    Performance:
    A. 5×2 55,65,65,75,75
    B. 4+ 3 (DUs took me forever — 2-5 at a time)
    knee and shin very sore (probably from practicing DUs Sunday)

  3. Rach

    Performance
    Snatches: played w/ the wts… Tolerated 105 ok…
    Wod: 5+12 @65# no increases today, not gonna push leg yet since denting it in Friday…
    Rebruised and swollen after, so glad I didn’t push it.

  4. Sara Jech

    Getting much better at my snatch form….
    WOD: 5 + 19 @ 65lbs…. Burpees… Just had no energy today for some reason.. Hopefully tomorrow will be much better!!!

  5. bryan akervik

    A. Worked on snatch form at 75# still struggling hitting the positions when I do a full rep.
    B. 5+7 at 75#
    Struggled on a couple sets of du’s when the legs were going.

  6. Paul

    Performance
    A. 45-65-75-95
    B. 4+11 @ 95# and 14x burpees for DU
    Much harder w/ burpees but probably a better workout than double or triple singles