Over the hump!

October 28, 2019



Hey all, notwithstanding those intrepid souls who might be doing a "re-do" tomorrow, we're over the hump of the "2020" Open!  Some fantastic efforts in the first three wods and I'm sure that will continue as we look to finish off the Open in style.


Good luck to all going tomorrow!







WARM UP:  3 rounds - 5 dowel dislocates, 5 goblet squats, 10 russian kbs



SKILL:   SNATCH - 5,5,3,3,1,1  E2M


Build weight each round and execute the sets as single reps with a good set up before each lift.  Continue to work on receiving the bar into the full squat position... bit by bit!




These are two short AMRAPS that are all about smooth speed.  Don't move frantically, just move quickly and with precision!  Total reps between the two is your score.



WOD1:  5 min AMRAP of


Rx:  100m row, 5 over rower burpees, 20 double unders


Scaled:  regular burpees, single unders



Rest 5 minutes



WOD2:  5 min AMRAP of


Rx:  10 plate floor to overhead (35/45), 25' plate OH walking lunge


Scaled:  Scale plate weight as needed


CP1:  axle bar, 70/90


CP2:  axle bar, 90/110

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