Upperdown

Saturday Nov 10 2018


Please join us this morning for our weekly free community workout at 8:15am. A great community to start your Saturday with oh and a great workout thrown in too!
Have a great Saturday!
**WOD First**
1.) Every 2 minutes for 10 minutes 1 Snatch adding load each round working up to session 1RM
then
5 minute AMRAP
Snatch @ approx 90% of established 1RM
Note: Just lifting no expectations of reps
*2.) Every 3 minutes for 5 rounds 3 Snatch High Pulls establishing a session 3RM
then 
3 Snatch High Pulls @ 95% of 3RM
2 x 3 Snatch High Pulls @ 90% of 3RM
*3.) Every 3 minutes for 5 rounds 3 Snatch High Pulls from High Hang establishing a session 3RM
then 
3 Snatch High Pulls from High @ 95% of 3RM
2 x 3 Snatch Pulls from High Hang @ 90% of 3RM
1.) Upperdown
40' Handstand Walk
5 Bar Muscle Ups
40' Handstand Walk
4 Bar Muscle Ups
40' Handstand Walk
3 Bar Muscle Ups
40' Handstand Walk
2 Bar Muscle Ups
40' Handstand Walk
1 Bar Muscle Ups
*2.) 7 minute AMRAP
3 Back Squat 275/195lb
1 Rope Climb
*3.) 21-15-9 
Deadlift 225/155lb
Toes to Bar

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Snatched ^105
20 miles, 5:11.
250# Snatch! (5# PR)
11 somethin... banded MU
127# Snatch PR
Snatch ^ 90# (5# PR!) did BMU w green band, and some with red & purple
Sarah - 4:12 Rx / Dad did not workout today.
Sarah snatch - 70# then 13 @ 65#
Failed 3 times at 130# 😕 working on HSW
HSW improving. BMU not so much. Snatch to 125#. Wasn’t my day but got a little better.
Snatch: 95, 115, 135, 155, 175, 185, 195, 205, failed 215 three times, then 10 total reps @ 185# (took longer than 5 minutes) / Snatch pulls: 10 @ 225# / *3.) complete in 3:50 with UB DL and 11-10, 9-6, and 9 UB T2B / *2.) 6 rounds complete in 7 minutes
I did some things...8:45
....5R of 100 SU & 8 SA DB BOR (#50) - 8:45. SA KB Snatch ×10 E2M:#28/30/32 -> 60/5min ME@ #30. 30 min spin