May 12, 2014

Welcome to strength week. And Blake is our WODmaster. See photo.

 

Strength:

 

If you know your 1 rep max snatch, do snatch @ 75% x 1 x 3. If you don't know your 1 rep max snatch, find it.

 

Snatch pull @ 90% of snatch x 3 x 3

Snatch deadlift @ 100% of snatch x 3 x 3.

 

If you...

April 22, 2014

Mobility:

 

10 minutes group mobility

 

Skill:

 

On the minutes for 12 min

 

Odd 1 snatch pull + 1 power snatch + 1 squat snatch @ 75%

Even 200 m run

 

Metcon:

 

Moon

 

7 rounds:

 

10 dumbbell hang split snatch @ 40/25 LBS with right arm,

15 ft rope climb,

10 dumbbell hang split snatch @...

April 7, 2014

Congrats to the Summa folks who ran the Hot Chocolate 5k yesterday in downtown Philly; particularly to Audrey Chen for killing her first race ever! Other Summa runners who crossed the finish line: Michael Michener, Beth Japchen, Phil Gutis, Trish Rosiak, Scott McFarlan...

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