Wednesday, February 29, 2012

20120301


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

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






9 comments:

  1. Tony... are you trying to go back in the past to do this 5K...? LOL

    ReplyDelete
  2. 41
    That 135 felt heavy after 75, I think im going to try again on sunday

    ReplyDelete
  3. I did cleans instead of snatched...
    60 total
    30@65lbs and 30@93lbs.

    Great performances tonight!

    ReplyDelete
  4. 76 as RX'd. Possible re do on sunday

    ReplyDelete
  5. 30 @ 75
    23 @ 95

    Starting to feel like things are improving rapidly!!

    ReplyDelete
  6. 30 @ 45
    couldn't commit to getting under bar at 75.

    ReplyDelete