For Time:
-30 Snatches 135/95lbs MRX 115/75
-30 Strict HSPU MRX 30 HSPU
OR
5 RFT:
-6 Snatches 135/95lbs MRX 115/75
-6 HSPU MRX 2/4″ Rise
For Time:
-30 Snatches 135/95lbs MRX 115/75
-30 Strict HSPU MRX 30 HSPU
OR
5 RFT:
-6 Snatches 135/95lbs MRX 115/75
-6 HSPU MRX 2/4″ Rise
Snatch up to #90
5 RFT
WOD MOD75# KHSPU
8:49
Snatch:
Power snatch; hang snatch; squat snatch
Sets- 3 each (95); 2 each (115); 1 each (135)
*
WOD modified:
10 rounds for time: 11:43
3 power snatches (135)
10 push-ups
Strength to 155
WOD with 30 and 30
11:27
Did strict HSPU up to 17, kipped the rest.
Strength snatch work
3 @135
2@155
1@175
1@195
1@205 f
Wod rx=6:22
Strength: Snatch
Up to 185#
WOD Rx: 30+30
12:50
75-95-115(F)
WOD with 85# and 2 abmats for HSPU
6:25
Definitely need to work on strength!!!
Strength up to 50#
WOD in 5 rds w/45# & HSPU “pumps”
5:33
WOD: Modified (active recovery)
10 rounds:
– 3 squat snatches (75lbs)
5 alternating rounds of each:
– 3 HSPU (w/ mat)
– 10 strict push ups
12:04
AM @Bixby
Clean
3@135-175-205
2@225-225-235
Tempo Chain Bench 4:1:0:1
3@175-205, 2@215, 1@225-225-225
Neutral Grip Pull Ups 3×6, TRX Complex 3×5
18-110yd sprints all under :17
15 burpees on the whistle.
1+1+1 @ 125
WOD rx 7:05. Finished snatches at 2:35. HSPU complete failure and fell apart. Need to work on those
Snatches..stayed light..have weightlifting session today
3’s@95
2’s@105
1’s@115
WOD rx’d
4:24
Snatches killed me….Shouldn’t have started with a set of 5..Fun one though!
(30 power snatches+30 strict HSPUs)
Snatches
3 PS@115#
3 HPS@135#
3 SS@135#
2 PS@155#
2 HPS@155#
2 SS@155#
1 PS@175#
1 HPS@195#
1 SS@215# (Failed)
WOD RX’d=8:09 (snatches completed at 2:26. . . .)
Strength
Squat Snatch 225-255(f)
Hang Squat Snatch – 245 (PR by 30#)
WOD Rx (5 rft)
4:05
Squat Snatch (hang/power): 9 set of 3’s at 85#
WOD in Rounds RX: 4:45
Strength
Up to 115#
WOD Mrx (115# Snatch)
10 rounds of:
3 Snatches
10 Push-ups
8:22
Strength
Up to 115#
WOD (95# Snatch)
12 snatch /12 HSPU
then 6 rounds of:
3 Snatches
10 Push-ups
9:52
Strength
Up to 115#
WOD Mrx (115# Snatch)
10 rounds of:
3 Snatches
10 Push-ups
10:20
Power Snatch: 3@135, 2@155, 1@175
Hang Power Snatch: 3@135, 2@155, 1@175
Squat Snatch: 3@135, 2@155 (f 2nd rep), 2@155, 1@175
WOD as rx’d (5 round version)
7:33
Squat Snatched- 215 lbs
WOD as rx’d (5 rounds)
4:28
MRX: lipping HSPU
5:58
Snatches
75, 85 & 95 lbs
WOD
7:16
30 hang snatches @ 75lbs (3:53)
30 kipping HSPU w/ 2 ab mats
Snatches power, hang, squat
3’s @115#
2’s @135#
1’s @155#
WOD Rx.
5 rounds with strict hspu
10:38
Wod mod
Grace = 2:45
Then 30 hspu strict
Total 7:54
Snatch up to 165
WOD 6×5 w/ kipping HSPU – 6:39
Strength
3 Power Snatch@135#
3 Hang Squat Snatch@155#
3 Squat Snatch@160#
2 Squat Snatch@165#
2 Hang Squat Snatch@175#
2 Squat Snatch@185#
1 Squat Snatch@195#
Failed@205#
WOD
As Rx’d (30 Snatches + 30 Strict HSPU’s)
Time: 6:26
Did this during the masters qualifier in May with a time of: 5:32
Strength
55-65-75
Stayed light to work on squat snatches and HSPU
squat snatches@55
HSPU with 2 ab mats and 10# plate
7:57
Mod WOD – (Shoulder)
For Time:
30 squat cleans @ 135#
1 Mike Run
12:47
—
Core work
Strength:
Up to 135#
Modified WOD: (115# barbell and strict HSPU) 5 RFT:
6:41
3 PS @135
3 HSS @165
3 SS @165
2 PS @185
2 HSS @185
2 SS @215
1 PS @215
1 HPS @215
1 SS @235
30 Power snatches
30 Strict HSPU
Snatches finished by 2:22
Final time – 5:58
WOD w/ 80lbs
30 and 30 with all strict HSPU
10:46. Finished snatches at 4:32. Obviously need to work on speeding up strict HSPU.
Snatch
Worked up to 175#
Wod RX
30 snatch 5:00
30 strict HSPUs 3:30
Tots 8:30
As up to 175
Wod 1
11:20
Mod WOD – (Shoulder)
30 clean & jerks (135#) + 30 strict HSPU
7:35
3 PS@85#
3 HPS@95#
3 SS@95#
2 PS@105#
2 HPS@115#
2 SS@115#
1 PS@125#
1 HPS@125#
1 SS@125# (Failed, then made it but it was ugly)
WOD w 30/30 rx 95/strict HSPU
13:37
Strength
3@135
3@165
3@185
2@205
2@205
2@225
1@245
1@255
1@265 (FX2)
WOD 5RFT kipping
6:09
Strength up to 135#
WOD mrxd
14:30
PS 45#, SS & HS 35#
WOD 2 with 20# dunmbells for strict press and 35# bar for snatches
7:35
Snatches
95-115-125
WOD Rx (30/30)
13:51
Finished snatches at 2:05
Self improvement day working on the strict HSPUs, happy to make the cap!
Abs