September 26, 2018

Wednesday 180926

4 RFT: 
-6 Hang Power Snatch 135/95 RX+ 155/105 MRX 95/65
-12 Box Jumps 24/20 RX+ 30/24 MRX 20/18″
-6 Split Jerks (alt lead leg)
-18 WallBall Sit-Ups (anchored) RX+ GHD 20/14lbs MRX 20/10lbs

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20 thoughts on “September 26, 2018”

  1. Strength: Hang Power Snatch
    3@135, 2@155, 1@165, 1@175, 1@185 (3-4 misses), 1@195 (10# PR; 185# since 8/21/2018)

    Modified WOD w/Step Ups & GHD’s
    3 rounds @13:0X

  2. Power snatch: 4 sets of 5 w/ 95
    Split jerks: 4 sets of 5 w/ 95
    *
    WOD modified: 4RFT
    6 Power snatch w/ 95
    12 box step-ups to 17” box
    6 alt split jerks
    18 anchored WB sit-ups (20#)
    -9:19

  3. Stayed at 85 for HPS
    Up to 115 for split jerks

    WOD with 75#, right leg only step ups, 14# wallball GHD’s
    13:31

    Impressive work today, Miranda at those loads and GHD’s!

  4. Hang Power Snatch
    3@155#
    2@165#
    1@175#
    1@185#(dropped into a squat)

    Split Jerk
    3@225#
    2@275#
    1@305#
    Did a dip@325# but wouldn’t commit

    WOD
    Rx+
    Time: 13:32

  5. Split jerk..stayed light..worked on dropping under bar
    3@85
    2@115
    1@135
    1@135

    Hang Power Snatch
    3@95
    2@115
    1@125
    1@135
    WOD rx’d w/14# med ball GHDs
    13:02
    Those weighted GHDs kill me every time..

  6. Hang Power Snatch
    105-125-125-130
    Split Jerk
    125-135-155-170
    WOD w/95# and step-ups (knees sore from gel injections, squats and weather)
    8:39

    Abs

  7. Strength:
    Split jerk/push jerk
    3-2-1-1 185-225-255-255
    Hang power snatch:
    3-2-1-2 165-195-205-215-225(f)
    WOD RX+ did not alternate legs
    13:20

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