A. Snatch + Hang Snatch 4×1+2 @80%
B. Power Snatch or Snatch 4×3
8 KB Snatches (62/44)
10 Lunges (holding KB)
EMOM 2 Burpees (starting with burpees)
WOD 10.05 2015
10 Power snatches (135/93)
15 Pull ups
10 Front squats
The Intrepid family has gained some new members in the past month, August and September were big months! We love to see the Intrepid family grow!!!
Congratulations to Marcus and Adrianne on the arrival of their little boy Freddie on August 15th! He already met his Aunties!!!
Congratulations to Laura and Peter on the arrival of their little girl Sky on August 20th!
Congratulations to Paul and Angela on the arrival of their little girl Zoe on September 8th!
Congratulations to David and Sonia on the arrival of their little boy Jameson on September 17th!
Congratulations to James and Eve (and Caelyn) on the birth of Jacob on September 30th!
A. 5 x 1 @ 90%
B. 4 x 3 Power Clean or Clean
Every 3 min for 15 minutes:
1 High box jump
2 Deadlifts (310/203)
4 Muscle ups (sub bar MU or PU + RD)
5 Strict HSPU
50 Double unders
A. 8 x 2 EMOM
B. 3 x 5
UH Bentover Row
8 Thrusters (95/63)
5-10-15m shuttle run
If you’ve never tried or seen a pull over before, here’s a video of Carl Paoli demonstrating a pull over from his GymnasticsWOD site
This is a link to the video above, and below it you will find links to the progression videos: http://gymnasticswod.com/content/pull-over
If you are already proficient at pull overs on the bar, check out his ring pull over progression: http://gymnasticswod.com/content/pull-over-rings-progression
Pull overs/Pull over on rings (use band if needed)
Ball ups on bar/skin the cat on rings
Burpee over bar
1 Snatch between sets (full or power) (155/103)
10 Pull ups
6 Shoulder to OH (125/83)
Teams of 4- 5 Rounds
A. 10×2 EMOM
7 Power snatches (95/63)
5-10-15 Shuttle run