April 4, 2018

Wednesday 180404

For Time: 
-9 OHS 95/65 RX+ 115/75 MRX 75/55
-200m Row or Run or 0.5km A Bike
-9 Power Snatch
-15 Front Squats
-400m Row or Run or 1km A Bike
-15 Hang Power Snatch
-21 Back Squats
-600m Row or Run or 1.5km A Bike
-21 SDHP
Straight into
“Finisher”
5min to establish a 2RM Hang Snatch

Post time and “Finisher” to responses.

Marissa 18.5

Photo Credit: Chrissy Harrison

29 thoughts on “April 4, 2018”

  1. Back Squat
    8@225#
    8@225#
    5@250#
    20@225#

    WOD
    With 75# and Assault Bike
    Everything unbroken
    Time: 8:43
    “Finisher”
    2 Hang Squat Snatch@165#

  2. Back squats
    8@255
    8@255
    5@280
    9@265
    Wod with 75lbs and assault bike
    Time=9:54
    2 rep max squat snatch
    2@165
    2@170

  3. Back squats
    8@165#
    8@165#
    5@190#
    7@175#

    Wod rx w/rowing
    18:44

    Finisher
    95# (1 hang power – 5# pr/1 hang squat – ties pr)

  4. Back Squats
    8@145
    8@145
    5@165
    10@155

    WOD as rx’d w/rowing
    11:02

    5 min to find 2RM Hang Snatch (power)
    2@120

  5. Strength: Hang Split Snatch (Right leg only)
    8@115
    8@115
    5@135
    8@135

    For time:
    3 MU’s (Ring)
    0.5km Bike
    9 Snatches (Muscle)
    5 MU’s (1 Ring; 4 Bar)
    1.0km Bike
    15 Hang Snatches (Mostly muscle)
    7 MU’s (Bar)
    1.5km Bike
    21 SDHP’s

    17:24

    Finisher: 2 RM Hang Split Snatch
    155#

  6. Back squats
    8@125
    8@125
    5@135
    10@130

    Wod RX all runs
    10:45

    Finisher
    75-85-95

    Got my first bar MU after class!!

  7. Took it easy on knees today and did yesterday’s strength
    Bench Press
    8@205
    8@225 (5+3 after about 30 seconds because I messed up)
    5@245
    10@205

    WOD as rx’d with rows
    10:48

    Finisher
    2@115

    Congrats to my wife on her first bar MU!

  8. Back squats
    8@135
    8@135
    5@155
    8@145

    WOD rx’d w/assault bike…forced myself to bike
    10:45
    Finisher
    115
    Should have started heavier to give myself more time for the 125#

  9. Back squat
    8@175×2
    5@195
    7@185
    Wod rx w/ row
    9:08
    Finisher hang squat snatch
    Up to 105#
    Built up to 130# after cap

  10. Box Squat with :02 pause.
    8@225-8@225-5@275
    Max reps at 250-12
    WOD run/bike/row
    -10:24
    Biking second destroyed me.

  11. Back squats
    8@300
    8@300
    5@340
    20@300 straight smoked my legs

    Wod RX’D all runs
    11:10 regretted the back squats during this so much
    Finisher
    165

    Skill work
    6-5-4-3-2-1
    Ring muscle ups
    Strict parallette HSPU
    15 GHD after each set

    Fun day

  12. Back Squat
    8@155
    8@170
    5@185
    7@170
    Not at my percentages but form in the ones was good

    WOD Rx’d w/all rowing
    10:13
    Finisher-hang power snatch
    115
    After the cap 120

    Tabata Abs and some GHDs and hip extensions

  13. Back squat e3mom
    8@205#
    8@205#
    5@220#
    5@220#

    WOD 95#, a.b., row, run
    15:57
    2-rep Hang snatch at 145#
    20:57

    50 ghd sit-ups
    1min high plank hold

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