Wednesday 151111
Three Wise Men Veterans Day Tribute
“Jeremy”
4min AMRAP:
5 Hang Squat Snatch 135/95 RX+ 185/125 or 95/65 or 75/55lbs
10 Burpees Over the Barbell
REST 2 minutes, and then…
“Ben”
4min AMRAP:
10 Power Cleans 135/95 RX+ 185/125 or 95/65 or 75/55lbs
20 Pull-Ups
REST 2 minutes, and then…
“Beau”
4min AMRAP:
15 Box Jump-Overs 24/20”
30 Wall Ball Shots 20/14lbs 10/9′ or 20/10 9′
info at http://www.threewisementribute.org
Post score for each AMRAP to responses.
Garage WOD
5 rounds:
500m row
10 burpees
Happy Veteran’s Day!! Thank you to all the service men and women!!!
Sq Snatch 100#
Power Cl 145#
“Jeremy” w/ 65# 2 rds+ 4 OTBB
“Ben” w/ 75# 1 rd + 8 PU’s
“Beau” w/ 14# WB 1 rd + 15 BJ
Thank you to all our military veterans! Thanks for your service to our country.
Strength:
Squat snatch: 135/155/175/190(f)
Power Clean: 245/265(f)
*
WOD-Jeremy
2 rds + 5 hang squat snatch + 4 burpees
*
WOD- Ben
1 round + 10 PC + 5 pull-ups
*
WOD- Beau
1 rd + 15 BJ + 3 WB
Push hard, real hard yet smart today CF Jenks showing your respect performing these WODs and supporting this cause.
Victorious Veteran’s Day to all! A huge “Thank You” to all that have served and those still serving. Freedom is not free. God Bless
Snatch: fin @ 205 (f) 210 2x
PC: fin @ 255 (f) 275 2x
4 rds
3 pull ups shy of 2 rds
1 rd 1 box jump
Did yesterdays WOD to start the day
11 Strict pull ups
58 Crunches
21:20 3 mile run
Strength:
Squat snatch to 155#
PC at 175# and attempted 225# but failed
WOD 1 w/ 95#
2 + 2 burpees
WOD 2 w/ 135#
1 +10 PC
WOD 3
1 + 13 WB
Sincere thanks to all of our Veterans!
Strength:
Squat Snatch = stayed with 55#
Power Clean = 55-85-105-115-140 (PR!)
Not sure where I got the energy for that!! 🙂
WODs – heavily modified
“Jeremy” – used 55# and lateral jumps over bar = 3 rounds
“Ben” – used 75# = 1 rd + 7 cleans
“Beau” – used 8# ball, 20″ box step up/over = 1 rd + 11bx
1RM Squat Snatch: 90# (PR), f 95#… Barely 🙁
1RM Power Clean: 150# (PR)
3 Wisemen
Jeremy w/65#: 3 rounds even
Ben Rx’d: 1 rd + 10 power cleans
Beau Rx’d: 1 round + 15 BJ + 3 WB
Grateful to honor all those who have served, especially my daddy and brother, Brig. Gen. Michael Hepner and PFC Robert Hepner, 138th Fighter Wing, U.S. Air Force.
Squat snatch: 125# / 135# power snatch
Power clean: 195# / 200# fail
WOD1: 2 rds + 2HSS
WOD2: 1 rd + 10 p/us
WOD3: 1 rd + 10 bjos
Need a day off
Squat Snatch- 110 stayed light
Power Clean- 160
Wod w/95#
“Jeremy”- 3 rounds
“Ben”- 2 rounds + 10 power cleans
“Beau”- 1 round + 27 wall balls
1. 2 plus 1 burpee 75#
2. 1 plus 7 pull ups 95#
3. 1 plus 15 box
Blah
Squat snatch up to 90# (pr) it was ugly
Power clean 135# ended up squat cleaning it so not a pr
“Jeremy” 65#
2 rounds + 3 HSS
“Ben” 85# 1 round + 10 pull-ups
“Beau” 1 round + 10 WB
Squat Snatch = 175#
Power Clean = 245#
WOD Rx
Jeremy = 2 rds 6 HSS
Ben = 2 rds 4 PC
Beau = 1 rd 15 box 15 WB
Power Clean was 235# 245(F)
I can’t get this Right! On Jeremy it was 4 HSS and Ben 6 PC
Thank you, veterans. I appreciate your sacrifice.
RIP Jeremy and Ben. Thanks to Beau for continuing the legacy.
I was honored & humbled to do these wods today (& yesterday’s!)
http://www.washingtonpost.com/sf/local/2014/01/18/one-family-two-sacrifices/
Squat snatch up to 125# (match pr) 130# fx5 (ugh! it’s 5 freakin pounds more is all!!)
Clean up to 160# (more of a squat but I’m counting it!)
Wods rx’d
Jeremy – 2 rounds + 1 snatch
Ben – 1 round + 5 PU
Beau – 1 round + 4 box jump overs
5 rounds:
500m Row/400m run (odd = row, even = run)
15 Snatches (95#)
16:59
Squat Snatch
up to 125# (10lbs from pre-baby PR)
Power Clean
up to 150# (5lbs from pre-baby PR)
WOD Rx’d
“Jeremy”-2 rds…missed 3 hang squat snatches
“Ben”- 2 rds+4 power cleans
“Beau”- 1 rd+1 wall ball
Happy Veteran’s Day and thank you to all the service men and women!
Happy Veteran’s Day to all who have served this amazing country! Thank you!
Squat Snatch- 115
Power Clean- 150
WOD’s as Rx’d
“Jeremy”- 3 Rounds
“Ben”- 2 Rounds + 7 cleans
“Beau”- 1 Round + 10 WB
Great job, 9:30!! Jess you’re coming back so STRONG!!!
Squat Snatch- 135
Power Clean- 185
WOD’s as Rx’d
“Jeremy”- 2 rounds + 2 burpees
“Ben”- 1 round + 8 pullups
“Beau”- 1 Round + 2 WB’s
Squat Snatch = 50#
Power Clean = 70#
“Jeremy”= w/35# 2 rds + 1 hang sq snatch
“Ben ” = /w55# subbed ring rows for pull ups
1 rd + 10 Pwr Cleans and 3 ring rows
“Beau” – did 15 wall balls ea rd and stepped up and over
box (10# ball)
1 rds+ 15 Box and 10 WB’s
Grateful to all those who served, especially my husband, brother, three brothers-in-law
and my nephews OkieDB and Michael.
Squat Snatch – 205(PR 5#) (F 215)
Power Clean- 265 (PR 10#) (F 275)
WOD’s as Rx’d
“Jeremy”- 2 rounds + 7 burpees
“Ben”- 1 round + 10 power cleans
“Beau”- 1 Round + 13 box jumps
Snatch – 155
PC – 205
215 & 220/both squat:(
WOD 1 w/ 115 – 2 rounds + 1 HSC
WOD 2 rx’d – 2 rounds + 2 PC
WOD 3 rx’d – 1 round + 21 WB
Snatch – 185(ties pr)
Power Clean- 215 (ties pr)
•
WOD’s as Rx’d
“Jeremy”- 2 rounds + 1 snatch
“Ben”- 2 round + 6 power cleans
“Beau”- 1 Round + 7 wall balls
Squat Snatch – 155#
Power Clean – 245#
“Jeremy” with 115# – 2 rounds even
“Ben” with 135# – 1 round + 5 PC
“Beau” – 1 round even
Snatch – 165# (ties pr)
Power Clean – 225#
—
WOD’s Rx’d.
“Jeremy”- 2 rounds + 4 over bar burpees
“Ben”- 1 round + 14 pull-ups
“Beau”- 1 Round + 19 wall balls
Snatch – 185
Power Clean – 295#
–
WOD’s Rx’d.
“Jeremy”- Injured
“Ben”- Injured
“Beau”- 1 Round + 7 wall balls
Garage
2 rds
30 cal air assault bike
30 cal row
30 kb swings #50
11:22
squat snatch 90# PR
Power Clean 135# PR
Jeremy: 65# 2 + 1 HSN
Ben: 75# 1 + 8 pull ups (jumping)
Beau: 12# ball 20# box 1 + 4 box jumps
Sq Snatch – 185
Power Clean- 245
no PRs
.
1 – 2.5 rds
2 – 2 rds
3 – 1.5 rds
Squat snatch – 95#
Power clean – 125# (pr!)
WOD
Jeremy- 2rds + 4 hang sq cleans 65#
Ben- 1 + 10 power cleans 85#
Beau- 1 + 8 wall balls 14#
Squat Snatch- 165
Power Clean- 235
WOD’s Rx
“Jeremy”- 1 Round + 1
“Ben”- 2 Rounds + 1
“Beau”- 1 Round + 20
Squat snatch- 155 (pr)
Power clean- 205
Jeremy @ 95- 2 rounds + 7 bar over burpees
Ben rx’d – 1.5 rounds
Beau rx’d – 1 round + 13 wall balls
Squat snatch – 130#
Power clean – 150#
Neither PRs 🙁
WOD rxd
Jeremy- 2rds + 2 hang sq cleans
Ben- 1 + 10 pull ups
Beau- 1 + 2 wall balls
Sq Snatch 120# (PR) and 125# (PR)
Power Clean 155# (PR)
“Jeremy” Rx – 2 rds + 6 Burpees
“Ben” Rx – 1 rd + 6 PU’s (3 more rips)
“Beau” Rx – 1 rd + 16 WB’s
Fun lifting with ya Jamie! You have a beautiful snatch girl! Hahahaha! 😉
Great Class Nicole and Great speech! Very humbling WODs!
Wod w/135#
Jeremy = 2 rds + 5 + 8 Burpees
Ben = 2 rds + 10 + 2 PUs
Beau = 1 rd + 15 + 21 WBs
squat snatch: 165#
power clean: 225#
participated in wod
thanks to Veterans and all active duty.
Snatch 220
Clean 255
Jeremy rx-3 rds
Ben rx-2 rds + 5 cleans
Beau rx-1 rd + 21 wall balls
Squat snatch: 155# (20# PR) failed 165 x2
Power clean: 185# (10# PR) failed 205 x2
Wods:
2 rds + 2 hss w/ 95#
1 rd + 1 pc w/ 115# (pull-ups slowed me waaaaay down)
1 rd + 15 box jump overs (completely cleared the box)
Thanks for pushing me in the strength hodgie!
squat snatch 85# (pr is 95)
power clean 125# (pr is 140) dragging today 🙁
jeremy w 65#: 2 + 5 hang ss
ben rxd: 1 + 6 pullups
beau rxd: 1 + 20 wall balls