1 RFT:
-400m Run
-15 Power Snatch 115/75 RX+135/95 MRX 95/65
-200m Row or 0.5km A-Bike
-9 Thrusters
Rest 2min
2 RFT:
-400m Run
-15 Power Snatch 115/75 RX+135/95 MRX 95/65
-200m Row or 0.5km A-Bike
-9 Thrusters
*score total time all 3rds -2min*
1 RFT:
-400m Run
-15 Power Snatch 115/75 RX+135/95 MRX 95/65
-200m Row or 0.5km A-Bike
-9 Thrusters
Rest 2min
2 RFT:
-400m Run
-15 Power Snatch 115/75 RX+135/95 MRX 95/65
-200m Row or 0.5km A-Bike
-9 Thrusters
*score total time all 3rds -2min*
Strength – stayed at 95# throughout
5 reps w/ each set
WOD MRx (ran 400m / Biked .5k)
19:11 – 2:00 rest = 17:11
thanks breck!
Strength
3 Thrusters @ 115#
3 Power Snatch @ 115#
2 Thrusters @ 135#
2 Power Snatch @ 135#
1 Thruster @ 155#
1 Power Snatch @ 155#
WOD
As Rx’d with Run & Bike
Total time: 15:26-2:00(rest)=13:26
WOD: RX’d (run/row)
17:17
Minus 2:00 rest = 15:17
Strength: thruster/Power snatch – sets of 3- 95#; sets of 2- 125#; sets of 1 – 145#
*
WOD- MRx weight – 95#; did a 400 m row instead of run; did 0.5km assault bike
14:48 finish time -2 min rest = 12:48
1st round- 4:04; 2nd 2 rounds – 6:04-14:48
Strength 65-75-85
WOD with 75#, row for run and .5k assault bike
21:20-2:00 rest=19:20
Inspiring to see Moses in early doing work with a leg cast on!!
Thrusters up to 145, snatch 125
Everything felt heavy
WOD MRX with bike
20:57-2=18:57
Body is out of habit of moving in the morning class
Thrusters and Snatch
3@115
2@145
1@165
After the wod, 1 snatch @ 180(pr)
Wod RX run/row
16:00-2:00=14:00
Strength PS & thruster up to 145#
WOD as rx round 1 @ 4:13
Finished at 17:44-2 minutes =
15:44. Gotta work on my lungs
All thrusters unbroken
Stayed light until stitches from box jumps are removed. All strength @55 and lots of reps.
WOD with all rows and 55…
18:29-2 min rest= 16:29
Strength: thrusters/power cleans 3-3-2-2-1-1 @ 65-65-75-75-80-80
WOD w/55# power cleans sub for snatches
1 = 4:54
2 = 12:12
Total = 19:06 – 2:00 = 17:06
Strength
Thruster/Power snatch
3@115
2@135
1@165
Wod mrx with row and bike
Time=16:28-2:00=14:28
Thrusters – 95-115-135
PS – 95-115-125 (fx2)
WOD RX (run/row): 14:28-2:00=12:28, First round 3:31
Strength
3 Power Snatch @ 135#
3 Thrusters @ 135#
2 Power Snatch @ 185#
2 Thrusters @ 185#
1 Power Snatch @ 205# (missed)
1 Thruster @ 235#
WOD w/ 115#, 500 meter row, and 0.5K Bike
16:43-2:00=14:43
Strength:
Up to 155 on both
WOD Rx (run/row)
15:16 – 2:00 = 13:16
first round 3:31
Good work Miranda, couldnt keep up!!
Strength:
Up to 125
WOD Rx but subbed power snatch for power cleans in both strength & wod due to left shoulder injury. (Run/row)
18:11-2:00= 16:11
first round: 4:36
Strength
Both power snatch and thruster up to 85lb
WOD
1st 4:55
2nd. 5:17
3rd 7:21
Thruster- up to 1@ 225 pr
PC- up to 1@185 pr
WOD Rx – finished just over cap… clock wasn’t running.
PS** run/row
Strength:
Thruster up to 205#
Power snatch up to 155#
—
Wod RX Run/Bike
18:41 -2:00 = 16:41
Strength
3 thrusters@185
3 power snatch@185
2 thrusters@225
1 questionable power snatch@225
Failed 255 on thruster
1 full squat snatch@225 felt good to hit this multiple times started to become routine
Wod RX+ Run/Bike
17:01-2:00 15:01
Thrusters unbroken
Workout was deceiving lungs were torched and shoulders as well
Thanks mike
Strength: Thruster and Power snatch
3@185
3@185
2@225
2@225
1@255
1@255 (F)
WOD RX+
17:18-2:00=15:18
Run/row
Strength Thrusters & Power Snatch
3 reps for both @105
2 reps for both @115
1 rep for both @125
WOD 75# row 400m and bike .5k
Round 1 4:08
Round 2 9:59
Finished at 16:07-2 min rest = 14:07
All snatches were 3 sets of 5 and all thrusters unbroken
Abs
WOD w/ 115#, row & assault bike
18:22 – 2:00 = 16:22
Turkey mountain 3.2 miles
Good class Mike!
Wod with 115# first round ; 95# on last 2
I subbed CNJ for snatch
Bike / bike
15:15-2= 13:15
Thrusters up to 185
Power Snatch up to 135
—
Wod. MRx
16:14 – 2 = 14:14
Strength 115,135,165
WOD
95#
Time capped at last row.