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.
BS
6 @ 115# (57%)
5 @ 135#
3 @ 155#
2’s @ 175# (87%)
Wod rx’d w/ 75#
6:26
Finisher- 105#
Back Squat:
6@225
5@245
3@255
2@275
2@275
WOD Rx’d: 7:08
Finisher: 155 (f@165)
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#
Bench press
6-5-3-2-2 @ 65-75-85-90-90
5 rds
10 seated dB clean & press 15#
15 air squats
5 burpee box step ups 12”
9:57
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
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
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)
Strength: back squat
225-295-365-405-405
Wod rx
5:12
Finisher hps 205#
Back squat e3mom
6@225#
5@245#
3@255#
2@265#
2@275#
WOD: Rx
10:02
145# snatch
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!
Wod rxd
6:46
Finisher
105#
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
Back squats
6@180
5@192
3@195
2×2@205
Great job Shan!!
Wod rx
3:51
Hang power snatch finisher
125#
Strength:
Back Squats
Up to 285#
—
Wod RX
5:44
—-
Finisher
Hang Power Snatch
165#, Failed 175# x 2.
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
Back Squat:
6@185
5@205
3@225
2@235
1@240
WOD Mrxd 8:37
Finisher: 150
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
Squat
6@275-5@295-3@305-2×2@315
WOD rx – 6:01
HPS – 245,165,185(f)
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.
Backsquats w/ Mrs Rouse! 😉
WOD as Rx’d
5:07
Finisher: Power snatch 105 (your welcome, KO team 🙂 )
No Strength
WOD
As Rx’d
Time: 3:58
“Finisher”
145/155/165/175
w/ 95# & 24″ box:
6:27
BS to 345#
Wod with 95#
9:55
HPS 165#
Back Squat:
6@205
5@215
3@225
2@255
2@275
WOD: MRx
7:16
Finisher: 125
*failed 140# twice
Back Squat:
6@285
5@315
3@335
1@355
1@355
WOD RX’d=5:35
Finisher HPS=195# (Failed 215#)
Back Squat:
6@285
5@315
3@365
2@395
1@405
Wod with #185 HPC, 24inch box
5:33
275 HPC finisher
Back Squat:
6@275
5@315
3@365
2@395
1@405
Wod with #185 HPC, 24inch box
5:33
275 HPC finisher