Tuesday October 23, 2012

TC working with the ROMIK class yesterday.  

Class WOD 

A. muscle snatch: 3-3-3-3; rest as needed

B. snatch: to a heavy single

C. For time:

• 500m row
• 50 burpees
• 500m row

October Floating Tester #2  (you have until 10/28 to get it done)

Against a 9 min clock:

3 rounds of:

• 15/10 pullups
• 20 box hops (24/20)

then with time remaining, get as far as you can in the following ladder:

• 10 squat snatches at 95/55lbs
• 8 squat snatches at 115/65lbs
• 6 squat snatches at 135/80lbs
• 4 squat snatches at 155/100lbs
• AMRAP squat snatches at 175/120lbs

*You must change the weight yourself.  Score for the workout is most total snatch reps.  

*Judges be TOUGH!  All reg standards apply.  You must stand up completely on the box before jumping/stepping down for the rep to count.  Show control at the top of your snatches to make them count.

Daily ROMIK

A. SMR: worst spots

B. stretch 2 min per side on each:

• PNF hamstrings
• pigeon
• wall of death 

C. OHS position hold 1 min

Post results and thoughts to comments.

Comments

[Sully]

TC is saying "That, that right there is called a leg" Gaines is very impressed by this knowledge ...

[TC]

Thanks imp...

[Gaines]

I'm more impressed by all the words TC makes up! He sounds so important!!

[Jess]

9:27 rx

[JK]

A. Worked up to 43# for muscle snatch
B. Worked up to 88# snatch... thanks Matt for form work!
C. 7:18 rx

[Nancy]

And she ^ didn't even break a sweat!

[Scott Z]

B: 145
C: 9:12

[21 Sexy snatch]

A) 135
B) 205
C) 6:05RX

[LH]

A) 95#
B) 125# PR... Finally!!
C) 8:55 rx

[Lu]

Floating tester #2
21rx...thanks for hanging out to score me Chelsea...and to Joey...for heckling me most of the way through!

[Peter]

B. Worked up to 65 lbs (go me)
C. 7:30, rx

[BenE]

A. 115
B. 125
C. 7.39

[27]

6:38 Rx