Air Pocket

Wednesday Feb 12 2020


Hero Forged Friday is back on the Sweetest Day of the year, Valentine’s Day. This weeks Hero is Randy, 75 Power Snatches at 75/55lb. Please come on out, do some work, cheer on our friends and hang out for a pre valentines social gathering. 
Have a sweet Wednesday!

1.) Air Pocket
86 Burpees
30/24 cal Assault Bike
2.) EMOM for 20 minutes 1 Snatch @ 70ish %
Note: stick with one weight and practice precision
*3.) Every 2:30 minutes for 5 rounds 5 Overhead Squat @ 60%
*4.) 5 rounds
5 L-sit Pull-ups
30 sec Plank
*5.) Every 2 minutes for 10 minutes 3 Snatch High Pull


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Basketball for cardio instead of WOD.
All snatched at 195#. Overhead Squats @ 185#. Clean complex from yesterday at 245#
Snatches at 95
Snatch up to 165#
Snatch at 135#
8:52.
Snatch - 100.
I don’t feel so well after that.
SN:155
SN @ 115# / EC #4
135# sn
120# snatch practice
5:44. Burpees done in 4:17.
Snatches at 170lb
75# snatch
100# Snatch
All the recovery for my back.
Cups. Roll. Ball. Rest. Hydrate.
7:46 snatch 170#
7:15 fun
140 Snatch
105 snatch
62# sn.
Snatch 90#
110 snatches felt good. 135 OHS. 4 rds 15 GHDS, 10 Ub T2B. 5 rounds 4 weighted pus, 15 hollow rocks
7:58 burpee/cals
19/20 snatches at 155 Lots of 7:15 fun
Snatch 100#
Participant
115# to 170# snatch. (5# PR!)
8:50, sit ups w 6#wall ball
Snatch 40#