6 Rounds of the following Strength/Skill Progression:
- 2-Snatch Grip Deadlift into…
- 3-Hang Power Snatch into…
- 4-Overhead Squat
*Work up to the heaviest weight you can with all exercises. (20min limit)
Then mini-WOD day: (WOD must be completed in 10 min)
“LeeLee”: 21, 18, 15, 12, 9, 6, 3 of Wall Ball (20/14#) and Ring Pushups
8 Comments
Uh, guys, I don’t think you received the memo that Andrea DiRico and I sent last night. It was from our shoulders and traps. You know, the memo where they begged for no overhead today because they were pleasantly fulfilled from the great workouts you’ve given them lately. We have been feeling the love they’ve received, and, while we are appreciative, look upon today’s WOD and say…
“AWWW, HECK…WE’LL BE THERE ANYWAY, BECAUSE HARD EXERCISE WORKS!!!!” What’s a little (or a lot!) sore muscles among friends, right?!?
It was actually a great WOD! Once my shoulders and traps warmed up to more love coming their way, it was very cool to have the Instruction/Skill day on the Snatch and OH squat. A huge shout-out this morning to Erin, who not only did a fantastic job, but kept cheering me on each time I grabbed the bar…how could I not get that weight overhead with such love & encouragement coming my way…thanks
!!!! PS. Christine, your strength is amazing; I love watching you lift! A note about LeeLee…he felt more like a MAXI-WOD than a MINI-WOD! And ring pushups after more shoulder love?!?! HEHEHEHE…one more reason why I love this place 
!!!
Great job to all at 6 AM! You know, the 12 PM WODers call themselves the “Heat Warriors”…for good reason. I think we need a name, too! I mean, hey, we set our alarms for the WODs, right? Like coffee, we’ll take our WOD dark and strong (and sleep-deprived)! Any suggestions, 6 AM??? I’ll start throwing some out there: “Bed to WOD Warriors”…”Hardcore Sleepyheads”….
Love you all! Enjoy your Wednesday and your WOD!!!!
Hilary,
As I read your comments, I wonder what the heck we are going to do when you leave and open your Stuart location?
Every day, day in and day out, you have the best blogs ever!
At first, I thought you would never blog again, but now I’m thinking your posts will only get bigger and better…..and I’m counting on that.
You have been one of our biggest cheerleaders (other than John A. who likes to dress up in female cheerleading outfits on the weekends) and I look forward to your posts on a daily basis.
Thanks for being the HEW Cheeleader!!!
Hey, I’ve seen that girl on the video a lot at the gym lately – that must be some old footage! You bad boys crack me up.
Anonymous,
Here phone number is all over the Men’s Room Wall….rumor has it she’s a party girl.
(Except when she’s driving around the Farms trying to get her son to go to sleep)
Matt,
Thanks for the tip – I will have to get her #. She sounds fun, especially cruising around with a sleep deprived youngin’.
Can someone PLEASE tell Kris to wear his seatbelt!!!!
Funny, I am a weights girl- always have been. So I thought I would blow through today’s WOD no problem. Ha Ha Ha I shock myself some times.
My deadlift, power snatch into overhead squats were pretty easy till I got to the challenging heavy weights and thanks to Mary Ellen for pushing me to go big and heavy on that last set. I definitely wouldn’t have done it with out you!
It was cool to really push ourselves in the LeeLee as well, I doubted myself to get all 4 rounds in, but I did it and I even Rx’ed the med balls, still working on those darn ring push ups though and I know my abs will be sore tomorrow. Thanks Kris for showing me to stop the “wave” sit up as you so hilariously named them! Love you guys, thanks!
I can’t think of a better way to celebrate my birthday! Thanks for the great workout! Is Carvel icecream cake on the NuFit diet?? Page 7 right….