Liberty's Fallen Defender's 5K
OPEN WOD 12.1
As Many Reps As Possible in 10 mins:
Proceed Through the sequence
Snatch 30 Reps M 75# / W 45#
Snatch 30 Reps M 135# / W 75#
Snatch 30 Reps M 165# / W 100#
210 pound Snatch, as many reps as possible
View full description and ROM standards for Open WOD 12.2 HERE.
Beginners:
Scaling will be provided at the gym
Skill:
5x Handstand Get-ups and Holds
Kipping Pull-Up
Proceed Through the sequence
Snatch 30 Reps M 75# / W 45#
Snatch 30 Reps M 135# / W 75#
Snatch 30 Reps M 165# / W 100#
210 pound Snatch, as many reps as possible
View full description and ROM standards for Open WOD 12.2 HERE.
Beginners:
Scaling will be provided at the gym
Skill:
5x Handstand Get-ups and Holds
Kipping Pull-Up
Please contact us with a time of when you want to do your Open WOD so we can be ready!
See ya at 0545 and 1700
Liberty's Fallen Defender's 5K
Thursday, 1 March 2012
Pre-Registration begins at 1000, and the run begins at 1100
Pre-Registration at RAF Lakenheath Track
T-Shirts $15
Support those that have given the Ultimate Sacrifice
Coach Burgener on the Snatch
Coach Burgener on the Snatch
Tony... are you trying to go back in the past to do this 5K...? LOL
ReplyDeleteFixed
ReplyDelete41
ReplyDeleteThat 135 felt heavy after 75, I think im going to try again on sunday
I did cleans instead of snatched...
ReplyDelete60 total
30@65lbs and 30@93lbs.
Great performances tonight!
60 as RX'd.
ReplyDeleteRe-do on Sat.
76 as RX'd. Possible re do on sunday
ReplyDelete62 as RX'd
ReplyDelete30 @ 75
ReplyDelete23 @ 95
Starting to feel like things are improving rapidly!!
30 @ 45
ReplyDeletecouldn't commit to getting under bar at 75.