Thursday 160922
20min AMRAP:
-Run 100m
– 1 Hang Power Snatch to
– 1 Hang Squat Snatch (80% of 1RM)
-Run 200m
-15 KBS 24/16kgs RX+ 32/24kgs MRX 20/12 Kgs
-15 Ab-Mat Anchored Military Sit-Ups RX+ 15 GHD Sit-Ups
Post rounds and reps to responses.
Thursday 160922
20min AMRAP:
-Run 100m
– 1 Hang Power Snatch to
– 1 Hang Squat Snatch (80% of 1RM)
-Run 200m
-15 KBS 24/16kgs RX+ 32/24kgs MRX 20/12 Kgs
-15 Ab-Mat Anchored Military Sit-Ups RX+ 15 GHD Sit-Ups
Post rounds and reps to responses.
Strength – 1 Hang Power Snatch + 1 Hang Swuat Snatch
Up to 105# (need to work on those)
WOD with 85# snatches, 55 KB, and military abmat sit-ups.
5 rounds plus 100m run.
Success isn’t given, it’s Earned!! In the kitchen, in the gym, in the workout, ALL DAY with blood, sweat, and the occasional tear!! Good job 5am
Hang complex
65-75-85-95-100 (failed Squat Sn)
WOD w/ 75#, 35# KB
5 rds
Great pic, two Beautiful ladies! Awesome good 5am!
Hang Snatch Cluster:
Up to 115#
WOD Rx+ w/105#:
4 rds + 1 Cluster
Strength complex:
55-65-70-75-75
WOD w/65#, 35#kb, mil-abmat sit-ups
4 rds + 200m run
Strength: 1 Hang Power Snatch + 1 Hang Squat Snatch
95-135-155-175-195
WOD w/ 155=4 Rounds + 200m run
Hang Snatch Cluster up to 115#
Wod w/95#
4 rounds + 100m/Cluster/100m/5x KBS
Hang power snatch to hang squat clean
85,95,105,115,125(failed)
Wod rx+ with 95# snatches, 55# KB, and GHD’s
4 rounds + 2 KB swings
Hang power snatch to hang squat snatch.. Not squat clean!
I hear ya Meredith. It’s like my Swuat from this morning. Stupid auto-correct.
Complex
75-85-95-105-110
Wod with 85#
5 rounds + the snatch complex
Hang snatch cluster up to 85#
WOD 65#
4 rounds + 9 military sit ups
Fun one!
Snatch Complex:
135-155-165-175-185
WOD RX @ 155
5 Rounds + 3 situps
Hang power snatch to hang squat snatch
85-95-105-115-125 (failed squat snatch)
WOD w/105# complex, 45#KB, and GHD’s
4 rds+complex+50m run
Missed first hang squat snatch twice in WOD
Complex – upto 155#
WOD Rx (135#) = 6rds 200m
Snatch cluster (stayed light for shoulder & knee)
65-75-85-95
WOD as Rx’d w/ 85lbs
6 Rounds + 100m Run
Fun one!
Snatch cluster: 5 sets of 1 hang power snatch + 1 hang squat snatch
Used 135 for each set
*
For 20 min AMRAP
– 0.3 km assault bike
– snatch cluster using 135#
– 0.5 km assault bike
– 15 KBS w 55#
– 15 GHD sit-ups
** 5 rounds
Snatch cluster up to 85#
WOD as rx’d w/ 75#
5 + 15 KBS
Strength: fin @ 185#
Wod rx+ @ 172# w/ ab mat: 4 rds 6 swings
Missed first hang squat snatch everything else unbroken. Sorry for those who missed the free snatch clinic I put on today.
1 HPS + 1 HSS
85-95-115-125-130
Most I’ve squat snatched since 2014
WOD w 100# (80% of today’s #) and sub 1 min low plank hold for 15 KB/15 SU
3 rds+ 100m
Strength: just some handstand walk work
Mod wod: 20 min amrap
20 cal bike
20 push-ups
40 dubs
20 military anchored abmat sit-ups
3rd + 10 sit-ups
Holy guacamole
Strength complex: only up to 55#
WOD w/35#, 25# KB and anchored sit ups:
4 rds
Hang Power Snatch + Hang Squat Snatch
85-95-105-115-125 (deadlifted, sat it back down)
WOD Rx+ w/ 105#
4 rounds + 6 KB Swings