Saturday 181006
6 Min AMRAP:
-36 Double-Unders
-18 Russian KBS 55/35# RX+ 70/55# MRX 45/25#
-9 T2B
Rest 3min
6min AMRAP:
-3 Bar Facing Burpees
-1 Pwr Snatch 95/65 RX+ 115/75 MRX 75/55
-5 Hang Power Snatch
-6 T2B
Rest 3min and reduce wt on bar
FINISHER
For Time:
-30 Clean to OH 55/45 RX+65/55 MRX 45/35
**Athletes choice on which 6min AMRAP to start with**
Post rounds, reps and time to comments.
Strength: Power snatch
6 PS – 95; 6 hps – 95; 4 ps – 95; 4 hps – 95; 2 ps – 115; hps – 115
*
1st AMRAP
3 BFB; 1 PS (95); 5 HPS; 6 T2B
– 5 rounds
2nd AMRAP
36 lateral barbell skier jumps
18 Russian KBS (55)
9 T2B
– 3 rounds
Finisher
30 clean to OH (55# barbell)
– 1:18
75 ghd sit-ups
Strength stayed with 95# the whole time
WOD 1. Rx 2 rnds + 20 dubs
WOD 2. Rx 4 rnds
Finisher w/55#: 1:58
Strength
95-95-115-115-135-135
Wod 1
3+ 15 dubs
Wod 2
5 + 3 hang snatch
Finisher
:53
Strength
95-95-115-115-135-135
—
Wods. Rx’d but subbed GHD’s for all TTB
1) 3 + 18 RK-bells
—
2) 4 + 2 GHD
—
Finisher
:54
Strength:
6’s @ 115
4’s @ 135
2’s @ 155
WOD (in order written)
1. 2 rds + 60 reps (3 T2B short of 3 rds…math may be off)
2. (w/115# BB): 3 rds + 9 reps)
Finisher (w/65#): 1:13
WOD 1
2 + 10 DU
WOD 2
3 Rounds
Finisher
2:11
Open Gym
1) 7 Rounds + 2 BFB
2) 3 Rounds + 38 Reps
Finisher: 1:13
Congratulations to Max & Georgie on their engagement!!!! So excited for you guys!
Strength
95-95-115-115-135-135
—-
Wod RX
1. 3 rds + 5 T2B
2. 5 rds + 1 burpee
—-
Finisher
1:08
—-
1 mike run
Brute Oly
Power Snatch: 2@115, 2@135, 2@135, 2@155, 2@155, 2@155
Hang Power Clean: 3@155, 3@155, 3@155, 3@175
Push Press: 3@155, 3@155, 3@155, 3@175
Clean Pulls (from knee): 3@275, 3@295, 5@315
Bench Press: 3@205, 3@215, 3@225, 3@240, 2@250, 1@270 (5# PR; 265# since 7/15/2018)
Finishers:
25 Klokov Presses w/95#
25 Strict Pullups
30 Plate Flies w/15#
30 Strict Ring Dips
Strength…just working technique…lots of reps at 55#
WODS at MRX
First AMRAP:
3 rds plus 2 doubles
(I still have to do single-single-double so I did 12 of those each round)
Second:
4 rounds plus 5 hang pwr snatches
Finisher: 1:50
Power Snatch & Hang Power Snatch
6 PS @ 95#
6 HPS @ 95#
4 PS @ 115#
4 HPS @ 115#
2 PS @ 135#
2 HPS @ 135#
WOD
As Rx’d
2nd AMRAP 1st: 7 Rounds + 3 Burpees
1st AMRAP: 3 Rounds + 7 T2B
Finisher with 65#
Time: 1:10
WOD rx’d in order
4rds+26 DUs
7rds
Finisher w/men’s barbell
1:14
21-15-9
Bike cals
Burpees
Row cals
8:10
Congratulations Max & Georgie!
Strength
65-65-75-75-85-1@85
1. 7 cal bike/18 RKBS@35/9 TTB – 2 rounds + 15 RKBS
2. As Rx’d – 3 rounds + all snatches
3. 30 clean to overhead@45 – 1:49