Monday 160411
Master Qualifier Event 2 2015
In 15min Establish a 1 rep Max Snatch (Power, Squat, or Split)
Master Qualifier Event 1 2015
5min AMRAP:
5 Ring Muscle-ups 55+ 5 Ring Dips
10 Cleans 155/105lbs 50-59 135/95 60+ 115/75
Post max snatch and total reps for amrap to responses.
Strength- max Snatch
Up to 105#, 110 (f).. Never gonna break 105#
WOD rx’d w/ bar dips (full range of motion)
3 rds + 2 Cleans
Strength: 135# Squat Snatch
WOD: w/ 135#
1 round + 5 Bar Muscle-Ups
Strength:
185# (tied PR)
Failed 195# x2
WOD w/ ring dips and 155#
2 rds + 4 cleans
Not with that attitude, Ali! 😀
Strength – Snatch up to 95#
WOD w/95# and parallette dips
3 rounds + 3 dips
Core:
200m overhead walk with 15# db’s (the DB’s spent a lot of time on my shoulders)
30 GHD sit-ups
30 unanchored butterfly situps
30 see-saw presses with 8 lb db’s
Strength:
225# Squat Snatch (failed 235#)
WOD w/ Ring Dips=4 Rounds plus 5 dips
Squat snatch work. Did not max out worked on getting under up to 105#
WOD 105# and bar dips with thin red band (1 side)
3r+4 dips
1RM Squat Snatch
115#, failed 125#
Wod as rx’d
2 rounds + 4 MU
Core and Shoulder Development
Snatch: squat snatch to 90# power snatch to 100# both PRs
WOD Rx weight with bar dips
3 rounds
Core and shoulder development
15 minutes: Max squat snatch
135/155/165/175
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WOD: 5 ring dips (all singles) + 10 cleans (155)
4 rds + 3 ring dips
*
Did all after WOD core.
Used 35# for overhead carry/ 55# for seesaw KB
1 RM power snatch: 110# (5# PR)
WOD w/ bar dips and 105#
3 rounds + 5 Power Cleans
Worked on snatch squat instead of 1 rep max
WOD with bar dips and RX weight
4 rounds
Core and shoulder development w/ 20#
Snatch 135#
WOD 3 rds
Ring dips and 155# clean
Squat snatch
Up to 140# (PR!!!)
WOD rx’d w/ring MU’s
3 rds+3 MU’s
Most of Core development completed and overhead 200m w/25# DB
Power squat snatch
#165 pr
WOD rx
2 rounds + 2MU
most of core development.
Strength PS up to 75# 85#(Fx2 attempts)
Wod w/95#
2 rds to 4 PC
Core/Run
Squat snatch
Up to 175#(pr)
—
WOD. Rx’d.
2 rounds + 8 cleans
snatch @ 175
snatch was off today
•
WOD as rx’d: 2 rounds + 1 clean
Split Snatch
185# failed 195# twice
WOD 155# w/BMU = 3rds 4BMU
Squat Snatch
225# (PR)
WOD
As Rx’d
3 Rounds + 4 Cleans
Score=54
Snatch up to 155#, failed 165# several times
WOD w/ 2 BMU – 2 rounds + 5 cleans
Squat Snatch – 185
WOD – 2+1
Second rd did bar MU
Core & shoulder work.
Congrats on all of the 4:30 PRs
Squat snatch up to 100# (5 lb PR!), failed 105#
WOD w/ 105#, and bar dips
3 rounds
Core work
Power snatch up to 155#
WOD W/ ring dips–
3rds + 3 cleans
CORE development
Strength: 145#
WOD RX w/ ring MU: 2 rds + 1 rmu
power snatch up to 100# (tied pr) failed 105
wod w 105# and ring dips
3 rounds + 8 cleans
core work
lots of PRs!! well done!
Power snatch to 110#
WOD w/ bar dips & 105#
3 + 5 dips
Most of shoulder and core
Messed around with bar MU and some ring attempts with Nikki!
Squat snatches
155, failed 165 x 4 all in the bottom with bar locked overhead…just too far forward
WOD at 135#
2 rounds + 3 Muscle ups
Squat Snatch
85-105-120 (failedx3)
WOD w/ 2 Ring MU attempts/5 Ring dips each Rnd
RNDS= Not many
Spartan challenge WOD 2 run thru with Georgie! 😉
Fun one!
SO proud of my baby girl who jumped in with the Sullivan Sisters during their afternoon workout!
AMRAP OF:
5 Kipping Pull-ups or TTB (Pull-ups were legit chin above!)
4 Push-ups
3 OHS w/ 5LB BAR
Thank you so much, OkieDB for working with her and letting her jump in! You’re the best! 🙂
215# snatch 10lb pr
Wod bar mu: 3 rds
Shoulder and core stuff.
Dan you totally had it all 4 times. Next time dude, you are there!!!
Strength: 145# Squat Snatch (PR by 10#)
WOD: w/ 135# and Bar Muscle-Ups
2 rounds
WOD w/ 155# & parallete dips:
AMRAP 5min.
15 P-dips
10 Cleans (155#)
4 rounds + 2 dips
Core & Shoulder Development
Snatch 95(pr) 100(pr)
WOD 105# and bar dips
2 rounds + 5 dips moving slow today!
Core work