Thursday, January 9, 2020

3min AMRAP:
-Buy-in 100 Doubles
-6 Hang Power Snatch 115/75 RX+ 135/95
-3 Over Bar Burpees MRX 95/65
REST 3min
3min AMRAP:
-Buy-in 200m Row or 0.5km A-Bike
-6 Power Clean
-3 Over Bar Burpees
REST 3min
3min AMRAP:
-Buy-in 200m Run or 100 Doubles
-6 Hang Power Clean
-3 Over Bar Burpees
*Athletes Choice on which AMRAP to start*

15 thoughts on “Thursday, January 9, 2020”

  1. Hang Power Snatch: 3@155, 3@155
    Power Clean: 1@155, 1@185, 1@225, 1@245, 1@275
    Hang Power Clean: 1@285
    Hang Squat Clean: 1@295, 1@305 (40# PR; 265 since 7/1/2019)

    Mod Wod: 105# BB Load
    1) 2+2 (Run/Hang Muscle Snatch)
    2) 2+2 (Row/Muscle Clean)
    3) 2+6 (Run/Hang Muscle Clean)

  2. HPS: 3 x 3 @ 135
    PC: 3 x 2 @ 205 (tng)
    HPC: 4 x 1 @ 225 (failed the 5th due to brainlock)
    WOD Rx’d in order (DUs/Row/Run)
    2 rds + 1 HPS
    3 rds + 1 PC
    3 rds + 6 HPC

  3. HPS: 3 EMOM for 3 mins @ 135
    PC: 2 EMOM for 3 mins @ 255 (only did a single on my last set)
    HPC: 275, 275, 285, 295, 305, 315 (failed)
    WOD Rx+ in order (DUs/Bike/Run)
    3 rds
    4 rds + 2 PC
    4 rds + 4 HPC

  4. Strength:
    HPS @ 115#
    PC up to 175#
    HPC up to 175# (failed 185#)

    WOD Rx: (in order as listed)
    1. 100 dubs buy in: 2 rounds
    2. Bike buy in: 3 rounds + 3 (PC)
    3. Run buy in: 4 rounds + 7 (1 burpee)

  5. HPS 3×3@55#
    PC 2×2@85#
    HPC 1ea@90-95-100-105-110

    WOD w/65#, all rowing for buy-ins
    1. 2rds + 2burpee
    2. 2rds + 2 PC
    3. 2rds + 1 burpee

  6. Strength & Conditioning:
    Weights and Heavy Wall Ball Shots (#30/10′)

    WOD MRx: (in order as listed)
    1. 100 dubs buy in: 3rds

    2. Row buy in: 3 rounds + 2 (PC)

    3. Run buy in: 4rd

    fun class – thanks breck!

  7. Strength:
    Snatches: 3 x 3 @ 115
    Power Clean: Up to 185#
    Hang Power Clean: Up to 205#

    WOD Rx:
    1: 2 + 1 Snatch (Bike 16 cals @ 1 min)
    2: 2 +1 (Row)
    3: 3 (Run)

  8. Strength:
    Snatches: 3 x 3 @ 115
    Power Clean: 3 x 3 @ 155
    Hang Power Clean: 155-175

    WOD Rx:
    1: 1 + 3 Snatch
    2: 3 (Row)
    3: 2 + 6 (Run)

  9. Wods. 115# in order as written
    Dubs, 2 rounds. (Snatches all from ground)
    Row, 3 rounds
    Run, 2 rounds + 4 cleans (Cleans all from ground)

  10. Strength:
    HPS: 3@115#, 3@115#, 3@135#
    PC: 2@185#, 2@185#, 2@205#
    HPC: 205#, 205#m 215#, 215#, 215#

    WOD 115#
    1. (36du in 1 min)+1 rnd +1obb
    2. (Row) + 2 rnds +6 power clean
    3. (Run) + 3 rnds

  11. HPS up to 35#
    PC up to 70#
    HPC up to 60#

    1. did 30 mogel jumps over bar, 55# HPC instead of snatch: 2 rds + 1 HP
    2. 2 rds + 2 PC
    3. 2 rds

  12. Strength
    HPS up to 95lb
    PC up to 125
    HC up to 145

    WOD (in order) 75lbs
    100 singles open
    1 + 6 reps

    200m run
    2+ 6 reps

    200m run
    2+ 6 reps

  13. HPS up to 35#
    PC up to 70#
    HC up to 60#

    WOD 1: buy in with 30 mogel jumps over bar bell and hang power cleans
    instead of snatches- all rds with 55#

    1. 2 rds + 1 HPC
    2. 2 rds + 2 PC
    3. 2 rds

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