December 28, 2015

Monday 151228

E6MOM for 5 ReTEST/Comparison Events

Can change strategy and event order.   Compare to December 9, 2015.

800m Sprint/Run for time

1000m Row for time

50 Back Squats from floor bodyweight men / 70% bodyweight women for time

100 KBS 70/55 or 55/35 or 45/25 for time

Build up to a Max Snatch (squat or power)

**Athletes Choice on Order, but all Must be completed *if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.

**Can prep bar in between E6MOM but cannot start until next E6MOM begins

*Score is finish time for each event or max reps in 6min time cap

Post results for each test to responses.

Dave (KB Swing)

New Years Hours:

Thursday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm

Friday, January 1st-10:00am

Saturday, January 2nd-8:00am, 9:00am & 10:00am

26 thoughts on “December 28, 2015”

  1. 1 k row 3:28
    55# kb swings 4:58
    Snatch 165#
    190# back squats 5:32 (destroyed me)
    Air assault 5 min cals = 37

  2. Repeat from last time (did 50 cal assault bike rather than 800 m run.) Did exercises in same order as last time.
    #1: 1000 m row – 3:14.2 (last time 3:25)
    #2: Max snatch – 175# (last time 165)
    #3: 50 body weight back squats from ground (ideal BW 225#) 20/15/10 – 225# for 45 reps in 6 minutes (last time did body weight of 245 for 31 reps)
    #4: 50 calories assault bike – 4:54
    #5: 100 KBs- 55# – 5:33 (last time used 70# and did 76 reps in 6 minutes)

  3. 1000 m row- 3:54
    1RM squat clean- 175#
    50 back squats @95#- 2:57
    100 kbs @35#- 4:16
    50 cal assault bike- 3:58

  4. Fun noon class! 🙂

    200 Dubs- 4:21 (LOTS of missed reps)
    100 KBS w/35lb- 3:47
    50 BS w/ 95lbs – 3:39
    1000m Row- 4:28
    Power Snatch- 105- 115(failed)

  5. WOD Rx’d
    Row: 4:01
    Back Squat: 4:28
    Snatch: 85#… went heavy yesterday, so kept it light
    100 KBS: 4:23
    Run: 4:12

  6. 43/6’1/205
    50 Back Squat@185 = 4:46 (only 10 last time)
    Max Snatch = 175# (165# last time)
    1000 Row 3:15 (Last time 3:34)
    100 KB = 5:03 (last time 5:28)
    50 cal assault bike = 3:39 (last time 800 run 2:56)

  7. Back squat at 85 5:56
    No run but did Assault bike and Doubles
    1000 row 4:38
    100 KB swings in 8 min then just kept with KB swings, maybe 150?

  8. 50 bs @95# in 3:27
    800m run in 3:10
    100 kbs w 45# in 5:25
    Snatch up to 95# (my constant gr)
    Row 1000m 4:02

  9. Row 3:42
    Run 3:5?
    KBS 5:58
    Snatch 135 power (no grip)
    21 back squats
    Talk about a slap in the face on my first day back.

  10. Same order as last time
    Row 3:29 last time 3:36
    Run 3:37 last time 3:35
    KB 70 – 74 rep last timec ompleted 5:40
    Snatch – 185# last time 225#
    Squats – 185# front squat (at .8 BW per DB) completed 5:23 last time 5:55

  11. Pre-WOD: 2 muscle ups, first time ever! Woot!

    800m run: 2:45 (1 sec slower, ain’t scurred of the cold!)
    Snatch: 135-155(f)-155-160(f)-160 (5# PR)
    1k row: 3:40 (last time: 4:07)
    KBS @ 45#: 71 (last time 70)
    BS @ 125#: 38 (last time 37)

    Post: 1 MU, 2x 10 GHD’s, 1 min high plank hold, 2x 30 sec side plank hold

  12. 800m run 3:27
    Snatch 105# failed 110#
    50 BS 2:58
    1k row 4:10
    100KB swings 5:03
    Fore arms are fried! Georgie, you rock with that 45# KB! Damn.

  13. 40 BS @ 85# (last time 30@65#)
    12 snatches 65# (4 power/8 squat)- last time quit at 2 from back pain
    24 burpees

  14. KBs @ 55# – 5:42 (last time 5:49)
    1000m row – 4:07 (last time 4:41)
    Power snatch – 135lb (145# no rep) needs a lot of work
    800m run – 3:42 (last time 3:31)
    Squats @ 155lb (85% bw) – 45 reps (did 135# last time)

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