Noyougo

Friday Oct 26 2018


This coming Wednesday is Halloween and we will have a day full of spooky costumes and even scarier workouts! It’s going to be pretty spooky so be prepared for anything! 👻
Have a great Friday!
1.) Every 3 minutes for 15 minutes 3 Snatch working up to a 3RM
Then 
3 minute AMRAP of Snatch @ approx 90% of 3RM
*2.) Every 2 minutes for 10 minutes 3 Snatch High Pull working up to a 3RM
Then 
2 minute AMRAP @ 95% of 3RM 
Rest 2 minutes
2 minute AMRAP @ 90% of 3RM 
*3.) Every 3 minutes 3 Snatch Deadlift for 15 minutes establishing a 3RM
Then 
3 minute AMRAP @ 90% of 3RM
*4.) 5 sets of 3 RDL @ approx 90% of 3RM
*5.) 5 sets of 3 Bent Over Row @ approx 90% of 3RM
Note: If you do not have a 3RM established for no. 4 & 5 work up to an appropriate load and complete the sets staying at the same weight. 
1.) Noyougo
12 minute AMRAP with a partner alternating after one partner completes both movements 
10 cal Row
10 Lateral Burpees Over Rower
Then
3 minute AMRAP 
Alternating Burpee Muscle Ups
*2.) 3 Rounds 
6 Overhead Squat 225/155lb (approx 70%)
25 Pull-ups 
*3.) 50-30-10
GHD Sit-ups 
Push-ups
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10 rounds plus 10 cals with Seev
I was slow, she wasn’t 😂 3RM snatch @105# 5@95#
Snatch to 100#. 85# for 13.
What Paula said.
9+6 burpees with Danielle Plennes
Lost count on second amrap. Snatches to 75# the a handful at 67#.
185#X3 snatch; 11+5 wod.
7 rounds with Angela
27 burpee ring pull up. Snatch ^75#. 15@65#
11 rounds + 2 cal with Tom fam
Snatch ^ 75#
11 + 7 with Beastmode (Megan). MUP progression for this cat. 5 rounds of that.
135# on snatch / 6 @ 125# (worked technique) / EC of GHD and pup's with Meg and Tom Fam.
10 rds and 6 cal with Tim
sn up to 155#....9 at 140#
15 with Chuckie B. / 19 Burpee MU
Conservative Snatches up to 205. 8@185
11+9 burpees with Brett; 8 burpee mu’s (4 me 4 Brett)
Shoulder rehab
11 + 5 cals with Chris
Snatches up to 125#, MULTIPLE MUSCLE UPS WITH STRAIGHT ARMS! YAY!
10 rds + 4? 5? 6? Muscle ups with Michelle Johnson! - that part was kind of a blur
110# Snatch
11 rounds + 7 cals with my main man Jimbo! :)
5 rounds of MU too. (4/5). Snatch ^115#. GHD/Push Ups - cut pushups in half with Jimbo and TFam!
11+ 6 cals/11 burpee MU
200 snatch/ 7 @ 180
10 rounds w/ Sam
3@175# 10@160#
W/Barbi. 8 + 6 burpees, ring pull up 12 rds (6 each). 72 # 3 rep snatch, 12 reps at 65#.
Worked until 8:45 p.m.
Sn ^ 80/14@72/8 rds + 7 burpees/ 10 ring pull ups
w/ Michelle B
Done with Angel!
140# snatches, 5 @ 130#. 10 min EMOM 25 dubs, 20 sit-ups
Lots of things, just not this
12:26 - SU Annie (2×DU).Crazy slow! 20 min bike, 3×Sled pulls (#50); banded walks & side steps.
10 + 6 cals with Jim K
Snatches to 135. PR! EC3 with pushups and ghd situps after with Bryan. Then mobility
w Ashley, 7 + 10 cal
Snatch ^40#