July 14, 2017 21 Comments / Workout of the Day (WOD) / By Breck Friday 170714 12min AMRAP -4 Squat Snatch 115/75 RX+135/95 MRX 95/65 -4 Bar Facing Burpees -4 Bar MU’s MRX 4 C2B Pull-Ups -12/10cal Row Post rounds and reps to responses.
Breck July 14, 2017 at 7:33 am 2 Squat Snatch to 2 Hang Squat Snatch @ 135# 2 Hang Squat Snatch to 2 Squat Snatch @ 155# 1 Squat Snatch to 1 Hang Squat Snatch @ 165# 1 Hang Squat Snatch to 1 Squat Snatch @ 175# 1 Squat Snatch @ 185# 1 Hang Squat Snatch @ 195# Failed Squat Snatch @ 205# WOD Rx+ Everything unbroken Rounds=5+2 Squat Snatch Reply
Ali July 14, 2017 at 7:34 am Snatch Strength complex 65-75-80-85 1 Sq Sn- 90# 1 H.Sq Sn- 90# 1 Power Sn- 95# 12min AMRAP RX’d 4 rds + 2 Snatches Reply
angie July 14, 2017 at 8:20 am strength: 2 SS to 2 HSS @ 65 2 HSS to 2 SS @ 70 1 SS to 1 HSS @ 70 1 SS @ 75 1 HSS @ 75 1 Split Snatch @ 85 WOD MRx = 4 rds + 4 squat snatch Core: 25 GHD sit ups 25 reverse rower tucks 25 abmat butterfly sit ups TGIF!! Reply
J Stone July 14, 2017 at 9:05 am Open gym in Panama City Max unbroken wall balls 14# =100 – 21-15-9 115# pc and push-ups 5:26 – 30 115# back squats 30 cals, bike 3:25 Reply
Stephen H. July 14, 2017 at 9:46 am 2 squat snatch to 2 hang squat snatch @ 115# 2 hang squat snatch to 2 squat snatch @ 135# 1 squat snatch to 1 hang squat snatch @ 155# 1 hang squat snatch to 1 squat snatch @ 175# 1 squat snatch @ 185# 1 hang squat snatch @ 205# 1 squat snatch @ 225# WOD w/ 135# and C2B=4 rds plus 3 squat snatch Reply
Kevin Fath July 14, 2017 at 11:13 am 2 SS to 2 HSS @115 2 HSS @115 1 SS to 1 HSS @115 1 HSS to 1 SS @115 1 SS @175 1 HSS @175 WOD Rx: 3 rounds + 7 reps (3 Burpees) 25 GHD’s 25 Reverse Rower Tucks 25 Butterfly Situps Reply
Kevin Fath July 14, 2017 at 11:21 am SS@175 was a PR by 10# (165# since 4/18/2017) HSS@175 was a PR by 20# (155# since 5/30/2017) Reply
Jessica July 14, 2017 at 12:50 pm 2 Squat Snatch to 2 Hang Squat Snatch @ 105# 2 Hang Squat Snatch to 2 Squat Snatch @ 115# 1 Squat Snatch to 1 Hang Squat Snatch @ 125# 1 Hang Squat Snatch to 1 Squat Snatch @ 175# 1 Squat Snatch @ 135#(fx3 or 4? Ugh) WOD rx’d + 4 rds+8calories Core development Reply
Dan July 14, 2017 at 3:19 pm 2 Squat Snatch to 2 Hang Squat Snatch @ 75# 2 Hang Squat Snatch to 2 Squat Snatch @ 95# 1 Squat Snatch to 1 Hang Squat Snatch @ 115# 1 Hang Squat Snatch to 1 Squat Snatch @ 135# 1 Squat Snatch @ 145 1 Hang Squat Snatch @ 145# Failed Squat Snatch @ 155# WOD Rx 3 rounds + 2 bar facing burpees Reply
Blocker July 14, 2017 at 5:30 pm Snatches: Struggled with the hang quite a bit today, couldn’t hang on to the bar. Worked up to 205#, failed 215# Wod w/ 135# & C2B 3 + 12 reps Reply
Shawn C. July 14, 2017 at 5:42 pm Strength. Ugly day of snatches for me. Up to 155 on complex and stopped. — Wod. 135# & ring MU 4 rounds. Reply
Chad Warren July 14, 2017 at 6:23 pm Strength 2SS to 2HSS@135 2HSS to 2SS@165 1SS to 1SS@185 1HSS to 1SS@185 Worked up to 1 SS@205 failed 225 a lot should have stopped after a couple misses just got frustrated Wod RX+ 5 rounds 2BMU Everything unbroken Reply
Nikki July 14, 2017 at 7:08 pm 2SS to 2 HSS @ 65 2HSS to 2 SS @ 75 1SS to 1 HSS @ 85 1HSS to 1 SS @ 95 1 SS @ 105 (f) 1HSS @ 105 1HSS @ 115 (pr) WOD RX w/C2B 4 + 4 C2B Reply
Jamie July 14, 2017 at 8:07 pm Strength up to 125# squat snatch, failed from hang few times then it all went downhill! Wod rx+ 3 rds + 4 bar MU Reply
Damon July 14, 2017 at 8:38 pm 115, SS/HSS 135, HSS/SS 155, SS/HSS 175, SS(f) 175, HSS(f) 175, PS (f) WOD as rxd (bar MU) 4 rds + 1 ss Reply
Connor B. July 14, 2017 at 9:18 pm 400m run 100 KB Swings (55#) 100 military sit-ups 100 cal row 400m run 21:17 Reply
Shan July 14, 2017 at 10:45 pm CF ROOTS Boulder Skill: strict HSPU WOD: 15 min EMOM 1 Clean 1 Front Squat 1 Jerk Add weight each round. Started at 75# ended at 145# Reply
2 Squat Snatch to 2 Hang Squat Snatch @ 135#
2 Hang Squat Snatch to 2 Squat Snatch @ 155#
1 Squat Snatch to 1 Hang Squat Snatch @ 165#
1 Hang Squat Snatch to 1 Squat Snatch @ 175#
1 Squat Snatch @ 185#
1 Hang Squat Snatch @ 195#
Failed Squat Snatch @ 205#
WOD
Rx+
Everything unbroken
Rounds=5+2 Squat Snatch
Snatch Strength complex
65-75-80-85
1 Sq Sn- 90#
1 H.Sq Sn- 90#
1 Power Sn- 95#
12min AMRAP RX’d
4 rds + 2 Snatches
strength:
2 SS to 2 HSS @ 65
2 HSS to 2 SS @ 70
1 SS to 1 HSS @ 70
1 SS @ 75
1 HSS @ 75
1 Split Snatch @ 85
WOD MRx = 4 rds + 4 squat snatch
Core:
25 GHD sit ups
25 reverse rower tucks
25 abmat butterfly sit ups
TGIF!!
Open gym in Panama City
Max unbroken wall balls 14# =100
–
21-15-9
115# pc and push-ups
5:26
–
30 115# back squats
30 cals, bike
3:25
2 squat snatch to 2 hang squat snatch @ 115#
2 hang squat snatch to 2 squat snatch @ 135#
1 squat snatch to 1 hang squat snatch @ 155#
1 hang squat snatch to 1 squat snatch @ 175#
1 squat snatch @ 185#
1 hang squat snatch @ 205#
1 squat snatch @ 225#
WOD w/ 135# and C2B=4 rds plus 3 squat snatch
2 SS to 2 HSS @115
2 HSS @115
1 SS to 1 HSS @115
1 HSS to 1 SS @115
1 SS @175
1 HSS @175
WOD Rx:
3 rounds + 7 reps (3 Burpees)
25 GHD’s
25 Reverse Rower Tucks
25 Butterfly Situps
SS@175 was a PR by 10# (165# since 4/18/2017)
HSS@175 was a PR by 20# (155# since 5/30/2017)
2 Squat Snatch to 2 Hang Squat Snatch @ 105#
2 Hang Squat Snatch to 2 Squat Snatch @ 115#
1 Squat Snatch to 1 Hang Squat Snatch @ 125#
1 Hang Squat Snatch to 1 Squat Snatch @ 175#
1 Squat Snatch @ 135#(fx3 or 4? Ugh)
WOD rx’d +
4 rds+8calories
Core development
Oops that’s supposed to be 125# where it says 175#
115, SS/HSS
135, SS/HSS
155, SS/HSS
175, SS/HSS
Rx
2 Squat Snatch to 2 Hang Squat Snatch @ 75#
2 Hang Squat Snatch to 2 Squat Snatch @ 95#
1 Squat Snatch to 1 Hang Squat Snatch @ 115#
1 Hang Squat Snatch to 1 Squat Snatch @ 135#
1 Squat Snatch @ 145
1 Hang Squat Snatch @ 145#
Failed Squat Snatch @ 155#
WOD
Rx
3 rounds + 2 bar facing burpees
Snatches:
Struggled with the hang quite a bit today, couldn’t hang on to the bar. Worked up to 205#, failed 215#
Wod w/ 135# & C2B
3 + 12 reps
Strength.
Ugly day of snatches for me.
Up to 155 on complex and stopped.
—
Wod. 135# & ring MU
4 rounds.
Strength
2SS to 2HSS@135
2HSS to 2SS@165
1SS to 1SS@185
1HSS to 1SS@185
Worked up to 1 SS@205
failed 225 a lot should have stopped after a couple misses just got frustrated
Wod RX+
5 rounds 2BMU
Everything unbroken
2SS to 2 HSS @ 65
2HSS to 2 SS @ 75
1SS to 1 HSS @ 85
1HSS to 1 SS @ 95
1 SS @ 105 (f)
1HSS @ 105
1HSS @ 115 (pr)
WOD RX w/C2B
4 + 4 C2B
Squat snatch up to 150
Wod w/95 & BMU
4 rds + 4 burpees
Strength up to 125# squat snatch, failed from hang few times then it all went downhill!
Wod rx+
3 rds + 4 bar MU
115, SS/HSS
135, HSS/SS
155, SS/HSS
175, SS(f)
175, HSS(f)
175, PS (f)
WOD as rxd (bar MU)
4 rds + 1 ss
400m run
100 KB Swings (55#)
100 military sit-ups
100 cal row
400m run
21:17
CF ROOTS Boulder
Skill: strict HSPU
WOD: 15 min EMOM
1 Clean
1 Front Squat
1 Jerk
Add weight each round. Started at 75# ended at 145#
4 rounds plus 3 Squat snatches
Mrx