Wednesday 180919
**WOD Credit to/Based on CF Linchpin**
In a 3-minute window:Â
-400m Run
-4 Ring Muscle-ups MRX 8 C2B or 4 Burpee Pull-Ups
-Max Reps Squat Snatches 115/75 RX+135/95 MRX 95/65
*Rest 2 minutes & repeat until 30 Squat Snatches have been completed.
Post time to comments.
Strength: up to 155
WOD w/burpee C2B: 29 reps
(6,7,7,4,5)
Strength: Squat Snatch
1@115, 1@135, 1@155, 1@175, 0@195 (failed 5-6 times)
Modified WOD:
200m Run
4 Ring MU (unbroken; non-false grip)
135# Power Snatch (singles)
Time: 22:38 (8/7/6/6/3)
Finisher: Klokov Press w/95#
10/8/7
squat snatch 3-2-2-1-1-1 @ 35-40-45-50-55-60
WOD modified
200m run, 4 over bar burpees, max snatches
1 – 9
2 – 9
3 – 10
4 – 2 @ 1:55
Squat Snatch
3@135#
2@155#
2@165#
1@185#
1@195#
1@205#
WOD
Rx+
Rd1: 13
Rd2: 10
Rd3: 7 with 18 seconds to spare
Snatch
115,135,155,165
Wod RX with burpee pull ups
1. 11
2. 10
3. 9 with 17 seconds left.
Squat Snatch
3@55, 2-2-1-1-1 @65
WOD w/rows, burpee pull-ups, squat snatches @65 first round; @55 other rounds
1. 2
2. 4
3. 5
4. 4
5. 3
Total:18
Strength: did power snatches- worked up to 135#
*
Modified WOD
400 m row
4 burpee pull-ups
Power snatch w/ 135
Completed in 4 rounds: snatches: 8-8-7-7
Strength
Worked up to 155 no misses nursing back
Wod rx – scaled 4MU to 3MU
12-8-6-4 with 6 seconds leff
Strength
Practice technique w/ 85# Squat Snatches
WOD MRx (w/ 65# Squat Snatches, Run: last 3 rounds enter from the front door, Pull Ups)
8-6-5-4-4
Max,
Thanks for your help with Squat Snatch technique.
Squat Snatch
3@95
2@105
2@115
1@125
1@135
1@145
1@152…hadn’t had any misses so went for a PR but failed x2..needed more time to try again!
WOD rx’d+
10-7-6-7(had 10sec left)
Squat snatch
3@155
2@175
2@195
0@215
Wod rx+
10-7-6-7 (had 18 seconds left)
Squat Snatch
3@85
2@95
2@105
1@115
1@125 failed 2 times then got it; stopped there
WOD w/75# bike then rows and C2B 8-8-6-6-6
8-5-6-8-3
Tabata abs
30 GHDs
Squat Snatch
3@115-2@135-145-1@155-165-175
WOD rx:
14-9-7 with about :02 left.
Quite certain Dan pushed Fast Forward during the 2 min rest breaks!
w/ bar MU
Strength: all at 95#
Also do my 75 ghd sit-ups between sets
WOD MRx 95# & c2b
1. 7
2. 4
3. 3
4. 2
5. 2
Total: 18 squat snatch, 40 c2b, 2k running
Squat snatch:
3@75
2@95
2@105
1@105
1@115
1@125 (PR)
WOD MRX: (95lb and 8 C2B)
10-9-9-2 (had 33 seconds left)
SS up to 110#
WOD w/ running and 75#:
Round 1: 4 Bar Muscle ups, 5 SS
Round 2: 4 BMU, 3 SS
Round 3: 2 BMU, 4 SS (in 2 min rest time 5 SS)
Round 4: 2 BMU, 3 SS (in 2 min rest time 5 SS)
Round 5: 2 BMU, 5 SS
Hardest workout I have done in a while
Strength:
3@135
2@165
2@165
1@195
1@215
1@235
Wod RX+ ring MU
11-10-9
3 Seconds left