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 Squat
    8@245#
    8@265#
    5@275#
    10@245#

    WOD RX+ w/ Row
    10:23
    Finisher
    2 Hang Snatch @ 165#

  4. 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)

  5. 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

  6. 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#

  7. Squat
    8@275
    8@275
    5@345
    10@345
    Wod RX + bike-run-rrow
    11:20
    Finisher
    2@205 hang squat snatch
    Failed 225

  8. 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!!

  9. 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!

  10. **SPARTAN CHALLENGE**
    We still have open spots in all divisions. 5 days left to register and get the free Under Armour shirt!
    Also, if you are unable to compete but would like to help out with judging please email us at spartanchallengebixby@gmail.com

  11. 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#

  12. Skill work:

    6-5-4-3-2-1 of:

    – Ring muscle ups
    – parallete Hspu
    *15 GHD after each round

  13. 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

  14. 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.

  15. 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

  16. 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

  17. Back Squat:
    8 @ 185
    8 @ 205
    5 @ 255
    12 @ 215

    Wod RX
    10:46

    145#
    155# Failed the Second Rep

    —-
    Ab Circle.

  18. 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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