For time:
21 Power Snatches (95/65# Rx+115/75# MRX 75/55#)
42 Back Squats
15 Power Snatches
30 Back Squats
9 Power Snatches
18 Back Squats
21 Power Snatches (95/65# Rx+115/75# MRX 75/55#)
42 Back Squats
15 Power Snatches
30 Back Squats
9 Power Snatches
18 Back Squats
At Home WOD
For time:
21 Barbell or Odd Object Power Snatches or 42 Alternating DB Snatches
42 Barbell Back Squats or DB Squats or Goblet Squats with KB or Odd Object
15 Barbell or Odd Object Power Snatches or 30 Alternating DB Snatches
30 Barbell Back Squats or DB Squats or Goblet Squats with KB or Odd Object
9 Barbell or Odd Object Power Snatches or 18 Alternating DB Snatches
18 Barbell Back Squats or DB Squats or Goblet Squats with KB or Odd Object
For time:
21 Barbell or Odd Object Power Snatches or 42 Alternating DB Snatches
42 Barbell Back Squats or DB Squats or Goblet Squats with KB or Odd Object
15 Barbell or Odd Object Power Snatches or 30 Alternating DB Snatches
30 Barbell Back Squats or DB Squats or Goblet Squats with KB or Odd Object
9 Barbell or Odd Object Power Snatches or 18 Alternating DB Snatches
18 Barbell Back Squats or DB Squats or Goblet Squats with KB or Odd Object
Strength (Alternating b/w the two lifts)
E2MOM
3 sets of 5 front squats with car jack (85#)
3 sets of 5 snatches with tandem bicycle (45#)
WOD
With tandem bicycle 45# (used it both for the snatches and the back squats)
Time: 9:58
AHW Time 12:38 with 5 gallon Water Container
Strength
Power Snatch – 55,65,75
Back Squat – 85,95,115
WOD MRx
8:41
WOD 7:53
25# DB alternating snatches
35# KB goblet squats
* rowed 500 before and after WOD & 65 situps
AH WOD w/25# DBs
42-30-18
DB Alternating Snatches & DB Squats
18:39
Core: 100 sit ups
Came into the office for a few hours this morning so I got to use their little gym – was nice
E2MOM (5 rounds)
Bench Press Drop sets
-135/95 (*6 reps/12 reps each time)
– 5 burpee jump over bench seat (~20”)
Rest 3 min
15min AMRAP
-5 T2B
-6 DB Thrusters (30# DB’s)
-7 push-ups
-8 weighted lunges (60# DB)
7rds + 5 T2B
Rest 2 min
-60 Russian Twists (20# DB)
Yesterday’s home workout:
5 2:00 rds of 7 strict HSPU (to an abmat); max DUs
70, 82, 90, 84, 73 = 399 DUs
Rest about 12:00
Today’s home workout
For snatches-did single-arm KB snatches w/35# kb
22, 16, 10
Front squats with 35# kb
42, 30, 18
7:48
Wod with 45# barbell. Hang squat snatch in place of power snatch.
7:56
Bench Press E3MOM
8@135#
4@165# (only got 3)
2@155# (did 3)
2@165#
Max at 155# 4 reps
Did the best we could to get to percentages and use our make shift 5 gallon bucket bench press rack and ab mat bench.
4 Sprint Rounds (16 min cap) with 2 min rest in between each round. Slowest round is time
6 over bar burpees
10 barbell pushups
10 body weight deadlifts (155#)
6 over bar burpees
1- 1:05
2- :55
3- :52
4- :54
9:46-6 rest = 3:46
Score: 1:05 (started too slow clearly)
Tabata abs with Chrissy
Missing our gym fam but still getting it done!
Strength
Power Snatch – 95, 135, 135
Back Squat – 135×6, 185×6, 185×8
WOD rx
11:58
At home WOD: (42,30,18 35# DB Snatches and Squats)
11:12
at home wod (42-30-18 w/ 80#DB PS and 123# KB squats)
36:00
WOD with 75#
13:57
My intent was to do 2 separate workouts today but alas did one earlier only. Planned on doing the CFJ one late this afternoon so I’ll do that tomorrow.
WOD I did:
10 down to 1 descending Bench press (#155 (65-70% 1RM)). 55 BP reps and 100 pull-ups if above didn’t make sense. Finished 14:45
*
Finished up with TABATA air squats and then TABATA Superman holds.
Did Friday’s WOD
21-15-9
DB snatches each arm & DB front squats
10:44
On Saturday
Strength
65-85-95
WOD RX’d
8:44