December 14, 2017

Thursday 171214

5 RFT:
-5 Hang Power Snatch 125/85 RX+ 155/105 MRX 95/65
-5 Back Squats
-5 Burpee Box Jumps 24/20″ RX+ 30/24 MRX 20/18′
*after 5th round complete straight into*
“Finisher”
-5 min to achieve a 1RM Hang Power Snatch

Post time and “Finisher” to responses.

DSC_0655

28 thoughts on “December 14, 2017”

  1. Back Squat
    6@85
    5@105
    3@115
    2@125
    2@125

    WOD w/ 65# and step-ups
    8:03

    Finisher:
    rested 3 minutes, then 20 reps HPS with remaining 2 minutes at 65#

  2. Recovery WOD

    4 rounds
    -10 dB curls
    -10 renegade rows
    -10 behind the head plate press

    WOD
    Alternating row meters and bike calories
    100/5
    200/10
    300/15
    400/20
    500/25
    400/20
    300/15
    200/10
    100/5

    Took 30+ minutes

  3. Back squat: 6@275; 5@295; 3@305; 2@320; 2@320
    *
    WOD as rxd except stepped up to box
    6:06
    Finisher with in 5 minutes worked up to 175 hang power snatch

  4. Strength: Back Squat with Jeremy
    6@275
    5@295
    2@305
    2@320
    1@320 (failed second rep)

    WOD Rx w/135#:
    12:23

    Finisher: 0#; Didn’t complete within 5 minute cap
    1 HPS @175# (10# PR; 165# since 1/7/2017)

  5. Back Squat:
    Went a bit light today – worked up to 2 @ 195#

    WOD: MRx
    6:08

    Finisher: 125

    *failed 140# twice….and shout out to Russ for strolling over and throwing up that 140# that I had failed like it was a toothpick.

    that humble pie tasted good buddy 🙂

    Great job nooners!

  6. Hatch squats (backsquats before and front squats after)
    Backsquats
    4@145
    4@150
    4@150
    4@150
    Front squats
    5@100
    5@110
    5@120
    5@120

    WOD rx’d
    4:52
    Finisher
    125#
    Got 130#(PR) and 135#(PR) after 5 min

  7. Back squats
    6 @ 270#
    5 @ 285#
    3 @ 292#
    2 @ 305#
    2 @ 305#

    Wod
    8:22

    Hang power snatch:
    175#, then got no-repped on 195# but I’ll count it since I saved somebody’s life

  8. BS:
    6@205
    5@245
    3@295
    2@315
    2@335
    Didn’t go off max.

    Wod Rx:
    4:54
    Quads we’re smoked!

    Finisher:
    1@205 inside the time cap

    After time cap:
    1@225
    1@235
    1@245 failed but close

  9. Back squats w/ Mere! Thanks for making me lift heavy when I felt blah!
    6@180
    5@192
    3@195
    2×2@205

    WOD rxd: 6:01
    Finisher: 105# HPC
    It was ugly. Then I tried split snatch thanks to Dan. It’s a game changer for me.
    Thanks, Dan! I appreciate all the encouragement, Nicole.

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