Tuesday 180821
6min AMRAP
-3 Power Cleans 165/115 RX+ 205/135 MRX 135/95
-9 Box Jumps 30/24″ RX+ 34/28″ MRX 24/20″
REST 3min/Reduce Wt
6min AMRAP
-12 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/45
-36 Doubles
Post rounds and reps to comments.
Tuesday 180821
6min AMRAP
-3 Power Cleans 165/115 RX+ 205/135 MRX 135/95
-9 Box Jumps 30/24″ RX+ 34/28″ MRX 24/20″
REST 3min/Reduce Wt
6min AMRAP
-12 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/45
-36 Doubles
Post rounds and reps to comments.
Strength:
HPS: up to 1 @ 175
PC: up to 1 @ 235 (f@255)
WOD Rx’d:
1: 6 + 5 reps
2: 4 + 4 reps
Hang power snatch 3-2-1-1 @ 65-75-85-95
Power clean 3-2-1-1 @ 95-105-115-120
WOD 1 – 95#/18” step ups
8 rounds
WOD 2 – 55#/36 singles
3 rounds +25 singles
Core – 25 ghd sit ups
HPS 3-2-1-1
85-90-95-100
P. Cl 3-2-1-1
115-125-135-145
Wod rx’d w/ 20” Box
5 + 6 reps
3 + 9 reps
Hang Power Snatch: 3@135, 2@155, 1@175, 1@185 (PR by 10#; 175# since 12/14/2017)
Power Clean: 3@185, 2@205, 1@225, 1@245, 0@265
WOD w/Rx+ Barbell; Otherwise Rx
3 rounds + 2 Power Cleans
2 rounds + 1 Hang Power Snatch
Snatch Grip High Pulls: 5@135, 5@155, 5@155, 5@155, 5@155
25 Butterfly Sit-Ups
Doubled down on caffeine this morning and man did I feel good!
Hang Power Snatch
3@155#
2@175#
1@185#
1@205# (fail)
Power Clean
3@205#
2@225#
1@255#
1@285#
1@305# (fail)
WOD RX+
1. 6 Rounds
2. 4 Rounds plus 3 HPS
HPS: 85-90-90-90
PC: 105-115-125-130
Wod rx with 24” box
1. 7 rounds
2. 4 rounds
Core development
HPS up to 135#
PC up to 165#
Wod 1: 165#, step ups
4 rds 1 PC
Wod 2: 75#, bike
3 rds 1 HPS
Core development after
PC with 165#
Hang clean and jerk #135
–
Wod 135# and 20” stepups= 8 rds + 3 pc
Wod with 75# ( hang clean and j) and 6 bike cals = 3 rds + 12 hcj
–
Core work
Hang Power Snatch up to 105#
Power Clean up to 145#
WOD RX:
1. 7 + 3 Box Jumps
2. 5+ 5 HPS
Hang Snatch – 95-115-125-135(f)
Power Clean – 115-135-155-175
WOD 1 (Mrx): 5rds + 4 Box Jumps
WOD 2 (65#): 3rds + 2 DU’s
Great class Nicole! Thanks.
HPS
5@65 + 10 GHD
3@75 + 10 GHD
3@75 + 10 GHD
3@75
PC
3@115 + 10 GHD
2@125 + 10 GHD
failed 1@135 + 10 GHD
failed 1@135
WOD with 115/55, 24″ right leg only step-ups, 7 cals assault bike
5+2 pc
3+2 cals
Strength:
HPS: 125-165-185-205 (stiff neck didnt do last)
PC: 205-255-285-305
WOD Rx+
1. 5rds +8
2. 4rds
HPS: 105-125-135-145
PC: 115-145-175-185
WOD MRx (w/ 20 Ski Jumps)
1. 6rds + 3 (w/ 135#)
2. 4rds + 12 (w/ 65#)
Hang Power Snatch
3@165#
2@185#
1@195#
Failed@205#
Power Clean
3@205#
2@225#
1@255#
1@265#
WOD
AMRAP#1-Rx+ 6 Rounds+3 Power Cleans (75 reps)
AMRAP#2-Rx’d 4 Rounds+3 Double Unders (207reps)
Awesome Picture!
Snatch:95-105-115-125
Cleans: 125-135- 2@145- 2@155
WOD 1- RX 115# 24’BJ: 6+4
WOD 2- RX+ 65# : 5 rounds even
HPS up to 145
PC up to 205
WOD 1 RX – 5 + 2 PC
WOD 2 RX (SU) – 4 + 6 HPS
6k row outside before class
Time=25:58.9
Strength stayed pretty light and worked on technique
Wod Mrx
1st Amrap=6rounds even
2nd Amrap=3+12 snatches
HPS: 95-115-135-155
PC: 165-185-205-225
—
WOD. Rx’d.
1. 5 rounds + 3 PC
2. 3 rounds + 5 dubs
—
25 GHD
25 hollow rocks
HPS: 95-125-145-165
PC: 165-205-225-245
—
WOD. Rx’d.
1. 5 rounds + 10 reps
2. 4 Rounds + 8 reps
—
25 GHD
25 un-anchored butterfly SU’s
HPS
3@135-2@155-1@175-1@185(f)
PC
3@185-2@225-1@2451@265(f)
WOD rx
-6 + 2 box jumps
-4 + 20 dubs
HPS: 95,125,145,150
PC: 175,185,205,225(f)
WOD 1: 4+1 pc
WOD 2: 2+6 DU
Core development
HPS- 85, 95, 105, 115
PC- 125, 135, 155, 165
WOD 1- 7 Rds
WOD 2- 4+ 12 HPS
25GHD
25butterfky sit-ups
Hang Power Snatches
3@85
2@105
1@115
1@125
Power Cleans
3@115
2@135
1@145
1@155
WOD rx’d+
5rds+1BJ or 6rds+1BJ???
5rds+2DU’s
Have a terrible habit of sometimes not marking down the tally of the rd I just completed when time is running out thinking I’ll remember when I’m oxygen deprived…not sure if that happened today or not with the first AMRAP. Crystal who was next to me had 7rds and I was always just a few BJ’s behind her each round..I’m thinking it was supposed to be 6rds+1BJ and I forgot to mark that last rd when I started it with 0:30 left! O well..rookie mistake…
HPS, 135 (3), 155 (2), 175 (1), 185 (F)
PC, 165 (3), 185 (2), 205 (1), 215 (F)
RX
W1, 4 + 1 (step ups on round 3)
W2, 4
HPS: 105-115-125-135 (failed twice)
PC: 135-155-165-175
AMRAP 1 Rx’d- 6 rounds + 4 Box Jumps (24”)
AMRAP 2- 2 rounds + 3 HPS
I had serious issues and thought the weight was 95#, did 6 at this weight then stripped off the 5’s and just did 85# for the rest.
Tabata abs plus 25 GHDs