3 RFT:
-7 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65
-42 Double Unders
Rest 3min/add wt
3 RFT:
-7 Power Clean 155/105 RX+ 185/125 MRX 125/80
-7 Burpee Box Jumps 24/20″ RX+30/24 MRX 20/18
Post time for each WOD and total time minus 3 minutes rest to responses.
Strength EMOM
Hang snatch @ 115#
2-2-2-2
Hang snatch @ 135#
1-1-1-1
Power clean @ 155#
2-2-2-2
Power clean
1@185#f
1@185#f
1@185#f
1@135#
WOD 1 @115#
42 du, 21 du, 21 du – 7:21
WOD 2 @145#, 24”
19:31 (9:10)
Hang power snatch: 4 sets of 2 EMOM (115)
rest 2 min
Hang power snatch: 4 sets of 1 EMOM (135)
Rest 2 min
Power clean: 4 sets of 2 EMOM (135)
Rest 2 min
Power clean: 4 sets of 1 EMOM (155)
*
WOD as rx’d except did lateral barbell skier jumps for DU’s
1st 3RFT: 2:30
2nd 3RFT: 3:39
*
Finished @ 9:09 (- 3min) = 6:09
Hang Power Snatch: 4 sets of 2 (3 sets at 155, 1 at 185)
Hang Power Snatch: 4 sets of 1 (205)
Power clean: 4 sets of 2 (235)
Power clean: 4 sets of 1 (285).
WOD Rx+
1. 2:21
2: 4:18
Total Time: 9:39 – 3:00 (rest) = 6:39
HPS 2×4 w/ 65#
HPS 1×4 w/ 75#
PC 2×4- 85,90,95,100
PC 1×4-105,115,125,135
WOD w/ 75# finished @ 4:55
WOD w/ 95# finished @12:44 -3:00= 9:44
HPS: 115, 135, 135, 135
HPS: 4X1@155#
PC: 4X2@185#
PC: 205, 215, 215(f), 215
WOD 1: 3:52
WOD 2: 4:15
Total Time: 11:07-3:00 = 8:07
Strength
65-85-105-125 (stayed same weight for all 4 reps)
Wod mrx (65# and 80#, burp step ups)
11:22
HPS 4 sets of 2 EMOM w/ 155#
HPS 4 sets of 1 EMOM w/ 205# (missed first rep)
PC 4 sets of 2 EMOM w/ 235#
PC 4 sets of 1 EMOM w/ 285# for first two sets and 300# for last two sets
WOD RX+=10:28-3=7:28
(3:26 and 4:02)
HPS 2 EMOM X 4 @105#
HPS 1 EMOM x 4 @125,135,140,145
PC 2 EMOM X 4@125#
PC 1 EMOM X 4@145,155,165,175
WOD first part rx 4 min, skipped part 2…nothing left!
HPS- 2 @ 65, 65, 70, 75; 1 @ 75, 80, 85, 85
PC- 2 @ 95, 105, 115, 115; 1 @ 125, 125, 125, 125
Wod rx’d
12:15- 3:00= 9:15
HPS 4sets of 2 at 155lbs
HPS 4sets of 1 at 175lbs
PC 4sets of 2 at 205lbs
PC 4sets of 1 at 225lbs
Wod rx
Wod 1=4:30
Wod 2=6:50
Total=13:20-3:00=10:20
Hang Power Snatch – (all high hang)
Doubles: 135-135-155-155
Singles: 185-205-215-225(PR 10#)
Power Clean
Doubles: 185-185-185-225
Singles: 275-295-325-335
WOD Rx+
10:56 – 3:00 = 7:56
Screwed up and rested longer than 3:00, oh well still a good fun WOD
Power Snatch
2s- all 75
1s- 85-95-100-100
Power Clean
2s- all 115
1s- all 135
WOD rx (accidently did 9 reps for 2 rounds in PC/Burpee part)
11:20ish
Power Snatch
2s @ 95#
1s @ 115# (~80% 1RM)
Power Clean
2s @ 145#
1s @ 175#
WOD Mrx
Wod #1: 3:24 (snatches unbroken)
Wod #2: 4:33
*Slight tweek in my back on my 5th or 6th rep of my 1st set of power cleans. Had to take a step back – Breck and I made eye contact…he told me with his eyes to man up, so I finished!
Total Time: 10:57 – 3:00 rest = 7:57
HPS 4 sets of 2 EMOM with 65#
HPS 4 sets of 1 EMOM with 75#
PC 1 set of 2 with 85#
PC 3 sets of 2 with 95#
1 PC at 105#
1 PC at 110#
1 PC at 115#
1 PC at 120# (failed 3 or 4 times before I got it after cap)…thanks Max and Joan for the push telling me that I could get it.
WOD with lots of mods for knee issue
3 rds
7 HPS @65#
14 dumbbell push press with 20# DB’s
Rest 3 minutes
3 rds
7 PC @85#
14 push ups
Time: 11:34-3:00 (rest) = 8:34
the 120# PC was a PR
Hang Power Snatch
Doubles: 95-95-115-115
Singles: 125-125-135-135
Power Clean
Doubles: 135-135-155-155
Singles: 165-165-185-185
4:35 Mrx
4:44 125#, 24″
12:19 – 3:00 = 9:19
Hang Power Snatch
2@85-95-105
1@115-125-130(f)-130 might be a PR for HPS
Power Clean
2@105-115-125-135
1@145-155-165
WOD rx’d
2:26
3:02
Total time=8:28-3:00=5:28
Hang Power Snatch
2 @ 95-115-115-115
1 @ 135-135-135-135
Power Clean
2 @ 155-155-155-155
1 @ 205-205-205-205
—
WOD. Rx’d.
3:15
4:21
Total time: 10:36-3:00 = 7:36
Hang power snatch
2s@65/1s@85
Power clean
2s@95/1s@105
Wod rx
1: 2:28
2: 2:31
Total: 7:59-3:00= 4:59
Hang Power Snatch
2s- 85#
1s- 105#
Power cleans
2s- 105-105-125-125
1s- 145#
WOD 1 – 3:13 (8 cal bike for each set of Dubs)
WOD 2 – 4:01 (step-ups)
10:14-3:00 rest = 7:14 (both WODs Rx weight)
Hang Power Snatch
2 @ 95-115-115-115
1 @ 135-135-135-135
Power Clean
2 @ 155-155-155-155
1 @ 205-205-205-205
—
WOD. Rx’d.
Total time: 10:47-3:00 = 7:47
HPS 4sets of 2 at 115
HPS 4sets of 1 at 145
PC 4sets of 2 at 165
PC 4sets of 1 at 185
Wod rx
Wod 1=6:35
Wod 2=7:02
Total=13:37+3:00=16:37
Some core work
Hang Power Snatch
4×2@135
1@155-175-185(f)-185
Power Clean
4×2@225
1@235-245-255(f)-255(f)
WOD rx
2:33
3:35 box jumps killed me
-6:08
Hang power snatch
2’s all @ 135#
Singles:
165-185-195- failed 205×2
Power clean
2’s all @ 225# TNG
Singles:
255-265-275-255
Wod rx’d
3:14
4:25
10:39 finish time – 3:00 rest = 7:39
Those burpee box jumps got tough
Hang Power Snatch
4×2@ 65#
4×1@ 85#
Power Clean
4×2@ 95#
4×1@ 105
WOD w/65# & 80#
3:21
3:44
10:05 – 3:00 = 7:05
Hang power clean
4×2@225
4×1@255
Power clean
4×2@255
4×1@285 (first two were at best parallel last two were definitely in the hole)
Wod w/ hang power cleans instead of snatch 155# on both rounds
10:06-7:06 total time
Nice to be getting back to normal fun day
Hang power snatch
4×2 @65#
4×1 @85#
Hang Power Clean
4×2 @85#
4×1@105#
WOD 65# & 95# w/ hang Power cleans instead of power cleans
Box step ups instead of jumps
10:20-3:00= 7:20
Hang Power Snatch
2 @ 95-115-115-115
1 @ 135-135-135-135
Power Clean
2 @ 165-165-165-165
1 @ 185-185-185-185
—
WOD w/ 95
3:12
4:18
Total time: 10:30-3:00 = 7:30
Hang power clean
4×2@225
4×1@255
Power clean
4×2@255
4×1@285
Wod RX
8:57-3:00
5:57