Thursday 170209
“Bar MU Amanda”
9-7-5 Reps For Time:
-Bar Muscle-ups MRX Burpee C2B Pull-Ups
-Squat Snatch 135/95 MRX 95/65 or One Arm DB Squat Snatch (Alternating) 50/35lbs
**Can Sub 1 Power Snatch to 1 OH Lunge alternating Legs each rep for Squat Snatch
Compare to January 30, 2016 Ring Amanda.
1/30/2016 was my first ever Ring MU! Woot!
Sq Snatch to 180#
Snatch Balance to 170#, got off time and didn’t do last set.
*
Bar Amanda – 9:00 (Amanda PR is 9:30)
2 snatch misses, got in a hurry, cost about :20.
A lot of chicken winging, but no missed MU.
Good to see Andy, BP and the rest of the 5am crew!
WOD Rx w/Alternating DB Squat Snatches (18-14-10):
11:42
Strength to 65# then back down to 55# (issues)
WOD w/55#, burpee plu
7:34
1 min ghd parallel hold
1 min back ext parallel hold
1 Snatch Balance to 4 OHS=135; 2 Squat Snatch=135
1 Snatch Balance to 3 OHS=165; 2 Squat Snatch=165
1 Snatch Balance to 2 OHS=185; 2 Squat Snatch=165
1 Snatch Balance to 1 OHS=205; 1 Squat Snatch=185
1 Snatch Balance to 1 OHS=225; 1 Squat Snatch=205 (Fail)
WOD w/ C2B Burpees=6:43
1 Snatch Balance to 4 OHS-85 (wasn’t quite warmed up yet); 2 Squat Snatch=85
1 Snatch Balance to 3 OHS=95; 2 Squat Snatch=105
1 Snatch Balance to 2 OHS=105; 2 Squat Snatch=125
1 Snatch Balance to 1 OHS=120; 1 Squat Snatch=130(f)-130
1 Snatch Balance to 1 OHS=125; 1 Squat Snatch=135(fx2)-135
WOD rx’d
6:20
Core Development
5k
Mixed in 120 squats, 75 lunges, 30 push ups
About 40 min
Strength
Snatch Balance up to 175
Squat Santch up to 205 (tie PR)
Great warm-up today shoulders feeling good!!!
WOD: 16.4
207 reps (7:48 tie break time)
PR by 16 reps and 1:00 on tie break time
Just snatches and snatch balance stuff today!
Snatch balance + OHS – from about 135-195, was working in with a lot of folks so not quite sure what we lifted in-between 😀
Squat Snatch –
2 @ 155#
2 @ 155#
1 @ 175#
1 @ 195#
1 @ 205# (ties PR. Failed at least 2 times at first. Thanks for coaching me through it Nicole!)
First day back post baby!
SB +OHS up to 95#
SS 85# I think
WOD w some lipping PU, some C2B no burped and 75#
7:40
My legs are toast!
SB & OHS to 155#
SS to 145#
Bar MU Amanda with Bar MU’s and 95#
6:26
3 amazing athletes right there striving daily to reach their full CF potential.
Big Congrats to those PR Stars out there today. Oh yea nothing like progress.
Welcome back Graham’s Mom 🙂
WOD Made the best out of what I had and the time.
4 RFT
400m Run
15 OHS 25lb bar
13:32
Strength w/ Dana
SB to OHS up to 105
SS up to 105
WOD w/ 85 and burpee C2B
11:03
SB to OHS up to 165#
SS up to 145#, tries 155# twice.
Wod not fun!
Bar MU
SS – Started with 135# got 4 reps into the workout, dropped down to 115#
Finished
13: something!!
SB 2 OHS – 95/115/135/155/155
SS – 75/95/115/135/145/155(pr)/160(pr)/165(f)
WOD w/95# & bar MU
10:00
OHS, 215
SS, 175
RX, BC2B
9:18
4 rounds:
250m row
20 burpees
40 unanchored military sit-ups
20 KB Swings (70#)
Rest 1 minute
21:32 – 3:00 = 18:32
Light strength w/65#
1 SB+4OHS(x5)
2 SS(x5)
WOD w/95# squat cleans&burpee pull-ups
7:41
1 Snatch Balance to 4 OHS-115; 2 Squat Snatch=95
1 Snatch Balance to 3 OHS=135 2 Squat Snatch=115
1 Snatch Balance to 2 OHS=145; 2 Squat Snatch=135
1 Snatch Balance to 1 OHS=165; 1 Squat Snatch=145
1 Snatch Balance to 1 OHS=170 (f); 1 Squat Snatch=155
WOD rx’d
9:42
Core Development
16.4
199 reps
34 hspu’s; last year only 17 hspu’s woohoo!
Strength w/ barbell & DB warm-up
WOD w/ 35lb DB Power Snatch & burpee pull-up
6:59
strength
Squat snatch
2@135
2@155
1@185
1@205
0@225 close came close a few times lol
WOD as RX’D
6:35
MU unbroken and after a couple misses did the last set of 5 snatches touch and go thanks breck for coaching me to getting down the right technique for the lighter snatch and higher reps
Strenght SB to OHS up to 245lbs
Squat snatch 195lbs (205f)
Wod rx 6:15
Bar muscle ups unbroken Squat snatches almost all singles.
Strength
SB to OHS up to 105# (20# pr for SB)
Squat snatch up to 95#
Wod w/burpee ring rows, 75#
12:41
Snatch balance to ohs – up to 135#
Squat snatch – up to 125#
Wod: Amanda-ish
15min amrap
9-7-5 w 95# & regular pullups
2rds + 12
Strength only to 45#, so did 4 OH squats every rd
WOD w/burpee pull ups from box, 35# Squat snatch
I did the Amanda-ish (made it an AMRAP like Russ did) since I went so light!
did the 9-7-5 and then 9 pull ups and 6 squat snatch at minute 15
Jessica!!! You are amazing!! 135#!!!!!!
“Amanda” Rx’d. (ring MU)
11:23
way off pr