Friday 170623
13min AMRAP:
– 3 Bar MUs or 3 Burpee Pull-Ups
– Squat Snatch (see chart below for wt/reps)
– 9 T2B
– 6 Bar Facing Burpees
– Hang Squat Snatch
Snatch Chart (Load Determines Reps)
~RX 135/95 = 1 Rep; 115/75 = 2 Reps; 95/65 = 4 Reps
~RX+ 155/105 = 1 Rep; 135/95 = 2 Reps; 115/75 = 4 Reps
~MRX = 115/75 = 1 Rep; 95/65 = 2 Reps; 75/55 = 4 Reps
Post load, round and reps to responses.
Squat snatch:
1st 3 min EMOM- 2 reps per minute: used 95#
2nd 3 min EMOM- 1 rep per minute: used 135#
3rd 3 min EMOM- 1 rep per minute: used 155#
*
WOD as rx’d – did burpee pull-ups & 1 rep w/ 135#
6 rounds + 1 burpee pull-up
*
Core: 40 GHD sit-ups and 20 ext
Squat snatches
3×2@105
3×1@115
3×1@125..failed some of these then got one at end..different trying to lift heavy @5am!
WOD rx’d+ w/bar MUs and 105#
7 rds+1 bar MU
SS: 75-85-95(f#3)
–
WOD- mrx 75# and ghg
4 rounds
WOD Rx (135#) w/Bar MU’s:
3 rounds + 3 reps (3 Bar MU’s)
20 GHD
20 Hip Extensions
20 Abmat Butterfly Situps
~11 Glute Ham Raises (stopped due to cramp in calf)
Strength: 55-65-75
WOD MRx w/75#
4 rds + 1 burpee PLU
20 GHD sit ups
20 butterfly abmat sit ups
TGIF!!
Strength: Squat Snatch
2 reps EMOM for 3 mins=155#
1 rep EMOM for 3 mins=175#
1 rep EMOM for 3 mins=195#
WOD RX+ w/155# and Burpee Pull Ups
5 rounds plus 1 Squat Snatch
Strength:
3×2 @ 135#
3×1 @ 185#
1×1 @ 205#, failed the other 2 attempts
Wod rx’d w/ 1@135#
4 + 1 burpee (14 reps)
Esquire Stephen is as strong and humble as they come. Makes my day when I have him in a class.
Life and other WOD validations got in my way Wednesday, but; I really wanted to do the “Summer Solstice Chipper.” So today I chose it WOD RXd = 20:32 Really wanted a sub 20, I will take it.
Strength:
3×2@185
3×1@205(had one miss but got it next attempt)
3×1@225pr (hit the first one and failed the other 2)
Wod Rx+:
7 rounds
Core development
EMOM X 3 Minutes
2 TnG Squat Snatch@155#
EMOM X 3 Minutes
1 Squat Snatch@185#(missed on third minute)
EMOM X 3 Minutes
1 Squat Snatch@185#(missed on third minute)
WOD
Rx+
With bar MU’s and 155#
Rounds=7+2 MU’s
Strength
3×2 attempted 185 but only hit 3/6 reps
3×1@185
1×1@205
1×1@215(10lb pr)
1×1@225(20lb pr) so so happy to hit this finally
Wod as RX+ w/155
6 rounds+ 4 TTB
1st EMOM: 65-65-75
2nd EMOM: 75-85-85
3rd EMOM: 95-100-105 (5# pr!)
Wod w/burpee jumping pull-ups, 2 snatches @ 75#, hanging knee raises
2 rounds + 3 burpee pull-ups
3×2 95#
3×1 135#
3×1 145# failed 1st
WOD rxd
4 rounds
Core development
“Summer Solstice Chipper” by DB (couple subs)
For Time:
-21 Deadlifts 95/65 RX+ 11575 MRX 75/55
-21 Barbell Push-Ups MRX Push-Ups
-21 American KBS 24/16kgs RX+ 32/24 MRX 20/12
-21 Anchored Sit-ups RX+ GHD Sit-ups
-21 Row (calories)
-21 Pull-Ups
-21 Goblet Lunges (alt/Stationary)
-21 1 minute handstand hold
-21 SDHP
-21 Over Bar Burpees
-21 T2B
-21 Hang Power Clean
-21 S2O
-21 Back Squats
-21 Russian KBS
22:11
Strength up to 145#
—
Wod RX @ 135#
5 rds + 9 T2B
Squat Snatch (literally my favorite)
3×2 95#
3×1 115
1×1 135
1 @ 145# (10lb PR) failed 6 times before hitting it. Just after Chad hit his. Extra motivation thanks Chad!
WOD MRx. 3 rounds. Thanks everyone for the happy birthdays. Big 30.