Warm-up
Complete 3 Rounds of 6-8 reps of:
Goblet squat
(C2B) Pullup/RR
Hip Extensions
Push-ups
Strength/Skill Development
A. Back squat 8, 4, 2, 8. Rest exactly 2 minutes
B. Power snatch: 8 minutes to build to heavy double (Drop from the top-NOT TnG or necessarily a 2RM)
WOD
AMRAP Airdyne calories in 2 minutes
Rest exactly 1 minute
AMRAP burpees in 3 minutes
Post best BS x 2 & 8, power snatch x 2, total AD calories, total burpees.
Name BSx2,8 PwrSnx2 Cals/Burpees
Scott 215,165 125 48/34
John 275,205 135 44/52
Denise 135,105 80 42/48
Jeff 215,185 95 55/31
John 155,135 95 43/43
Kirk 175,115 95 48/46
R.S. 225,205 125 63/45
Rusty(Lat39) 375,275 165 54/51
Seth 225,185 125×1 30/35
Dan F 205,155 115 44/51
Rum(ErinG) 235,175 115 116/46
Jen M 135,125 65 35/44
Ginna 105,95 70 37/48
Peter 195,155 115(135×1) 45/45
Jesse 225,195 115 43/49
Shilpa 115,95 60 28/47
Tom H 195,115 115 50/42
Jana 115,95 70 27/41
Phil 165/75 75(PR) 38/42
Sam 215,185 95 47/36
Joel 285,235 165(notthebest)/155 48/41
Tarah 125,95 65 33/30
Mado 125,105 75 34/33
Kim 125,105 85×1(PR) 30/34
Corey W 225,275 – 50/46
Had 95,75 38 26/33
Katie B 185,135 85 42/36
Brooke 175,135 85 30/51
Ashton 95,75 42 39/31
Beth 125,105 75 45/22
Shankle 125,105 70 ?(BikeNoWork)/49
Thanks so much for posting something about volunteering for the Asheville Marathon!