Monday 171204
E6MOM for 5 TEST Events
β 800m Sprint/Run for time
β 1000m Row for time
β 50 Back Squats from floor bodyweight men/70% bodyweight women for time
β 100 KBS 70/55 or 55/35 or 45/25 for time
β Build up to a Max Snatch (squat or power)
**Athletes Choice on Order, but all Must be completed *if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.
Post results to responses.
Compare to November 14, 2016.
50 back squat @ 165# (5:55)
Power snatch – 135#
Row 1K- 4:12
Run 800 – 4:19
Kbs 55# – 87
800m run-3:27
50 Back Squats @185#-5:20*
1000m row-4:20
1 power snatch @155
100 KBS @55#-5:38
*did ideal body weight instead of actual…about 90%
Back squats @ 145. 2:34
Kbs @ 55. 5:48
Snatch 145lbs
800m run. 2:49
1000m row. 4:23
Much better order than last time.
Squats 70#- 4:08
600m run- 4:06
KB 25#- 3:49
Max snatch- 85#
1000m row- 4:58
50 BS w/ 100#….me too Pete!
800m run – 4:32
Max snatch-100#
1000m row- 4:26
KB w/ 35#-got to 85… should have done these first.
Bodyweight: 183# (PR)
Back Squat @185 (52% of 1RM): 30 reps (15/8/7); last year: 26@170 (63% of 1RM)
KBS @55: 55 reps (10/10/10/10/15); last year: 89 reps
Power Snatch: 175#; last year: 145#
Run: 4:06; last year: 3:51
Row: 4:04
Same order as last year but did not repeat Bike
50 BS@85# (not 70%) – 5:20
power snatch – 75#
KBS @35# – 5:16
1000m row – 4:38
2k assault bike – 4:38
Last did this dec 2015 in same order..all times faster today
1RM snatch: 135..had one chance at 145 and failed
800m run 3:00(PR!) last time was 3:38
100KB@35# 4:50 (last time was 5:25)
1000m row 4:51 (last time was 5:08)
50 backsquats@80# 4:19? (Last time was 5:19)
Major LBS by those backsquats at the end!
800 run: 2:33
100 KBS, (55#) 3:36
1000 row: 3:54
Snatch: 155#
50 squats at 175# – 5:34
2k assault bike (1 leg) = 4:09
1000m row (1 leg) = 5:14
50 wallball shots 4# = 2:13
100 KBS 9# (unbroken) = 3:02
50 seated dB clean & press 15#dbs = 3:58
Did this last year different order today
800m Run-2:43 (last year 3:39)
100 KBS w/55lb unbroken-3:09 (last year 4:19)
1000m row-4:13 slow after those swings (last year 4:24)
Max power snatch-185 stopped there due to shoulder (last year was 205 squat snatch)
50 back squats@165lbs unbroken-2:35 (last year was@155lbs and 3:58)
This hurt a lot but was so much fun!!!!! Always fun to retest and beat yourself from last year!!
100 KB swings 70# 3:36
Squat snatch 215 hit 235 twice but went down to a one
50 back squat 205# 3:41
800m run 3:23
1000m row 3:36.4
Love this one! though I still haven’t found a good strategy π
1000m Row- 4:11
KB Swings 35#- 4:57
BS @ 95#- 3:47
Snatch up to 95 (stopped there)
800m run- 3:34 (was hoping to be under 3:30)
KB 70 -4:28
Run – 2:58
Row – 3:36
Snatch – 205# power
Backsquats – 5:32 (225#)
*knee
Last year when I did this I was able to complete everything EXCEPT the back squats…so my goal this year was to get through all of the exercises and complete them all!
rocked it out π
my order was:
Back Squat (135#)
1000m Row
Run
Snatch (135# – match PR) 145# Failed
KBS 55#
Awesome noon class!!
800 run: 3:06
Snatch: 145#
1000 row: 3:55
Squats: #165 (15), too heavy dropped to #135 (10) 25 total
KBS, (55#) 63
Max Snatch=215#
800 Meter run=2:57
50 Back Squats@175#=3:48
1000 Meter row=3:52.3
100 KBS@55#=5:43
1000 Row = 4:25
800 Run = 3.55
100 Swings @ 35 = 4:45
75# x 15 Snatch (did not increase weight)
75# x 40 Back Squats (42% of Body Weight)
800 m run- 3:09
100 KBS- 3:46 unbroken
1000 m row- 4:16
Squat snatch- 145#
50 back squat- 3:01 unbroken
Fun one!!
Wod. Rx’d for women
Kbell (35#) – 3:06
Run – 3:16
Snatch – 165#
BS (125#) – 3:49
Row – 4:14
Row: 3:19 (best was 3:14)
Snatch: 175 (tied last time)
800 meter run: 3:45 PR (last time was 5:37)
KBS (55): 4:23 PR (last time was 5:29)
Back squats (225): 40 (best was 45 reps before)
Run. 4:18
Back squats. 135#. 4:53
Power snatch 155
KB 73 (hit a wall)
Row 4:26
Fun but tough. Would do Kb earlier next time.
Wod
165# BS, 15# from body weight.
Run – 3:04
Row – 3:51
BS – 5:05 (this is where I started to die) terrible!
KB – 5:31
Snatch – 145#, (failed 165# x 2)
2K Bike 3:16
Max Power Snatch 135# (10# PR)
100 KB Swings 4:58 (last year 5:44)
Back Squat – 105# (same wt as last year) 5:33 (only 35/50 last yr)
1K Row 4:35 (4:31 last year, mad at myself about this one)
Overall pleased with the comparison to last year!
Great job 4:30!
M/180/52
KB swings 45# 4:37
800 4:05
Back squats 135# 4:52
Snatch 155
Row 4:14
KB 55#-4:30
Run- 2:59
Snatch-135
Row-4:00
BSquat-150#-4:54
Oh forgot.. backsquats @ 95#
50 Back squat 165# (90% bw)
5:20
800m run
3:47
100 kb swing 55#
5:32
1rm snatch
135#. Had no grip after the kb
1000m row
3:42
Row 3:40
KB 55# 5:10
2k assault bike 3:10
Snatch 165#
BS @ 135 (canβt remember, close to 5:00)
Run-3:34
Snatch-Up to 205# (missed 225# twice)
Row-4:01
Squat @225-5:20
KBS 55#-5:38
Run: 3:11
Squats – 100# (70%BW) : 3:36
Row: 3:58
Snatch: 115 Power (forgot how to snatch π )
KB – 35# (50) @1:36 — 100 total 4:06