3 Rounds for time of:
25 Hang power snatch (75/55# Rx+95/65 MRX 55/45#)
25 OHS
25 Hang power snatch (75/55# Rx+95/65 MRX 55/45#)
25 OHS
At Home WOD
3 Rounds for time of:
25 Odd object power snatch
25 Odd object OHS
Or if you have a dumbbell
For time:
75 Alternating One Arm DB Squat Snatches
(power snatch followed by an OH squat is acceptable)
3 Rounds for time of:
25 Odd object power snatch
25 Odd object OHS
Or if you have a dumbbell
For time:
75 Alternating One Arm DB Squat Snatches
(power snatch followed by an OH squat is acceptable)
OHS
5@105, 125, 145, 165, and 165
WOD RX+
10:40
Buy in 500 m row
WOD 5:10
75 alternating SA Squat snatch with 25# DB
Cash out 500 m row & 100 sit-ups
Strentgh: OHS 5 x 5 @ bamboo-10-12-15-25
WOD
3 rds
25 DB Power Snatch 25#
25 OHS w/ 12# WB
Time: 13:52
For time:
30 DB Squat Snatch 10#
3:36
Core: 50 sit ups
OHS 5@45,55,60,70,75
WOD MRx 11:12
office gym – wanted to do a 1/2 murph but the PLU bar was in use so I just threw something together on the spot:
for time:
1 mile run
10rds of: 5 Burpees/10 Push-ups/15 Air Squats
1 mile run
30:19
Strength
E3MOM
5 sets of:
5 OHS with empty keg (31#)
10 keg push-ups (like a barbell push-up)
WOD
With keg (31#)
3 Rounds of:
25 Muscle Snatches
25 OHS
Time: 8:40
Strength
Ohs 95-115-135-155-175
Wod rx
8:40
Rd 1 15-10, 11-8-6
Rd2 14-11, 11-8-6
Rd3 16-9, 11-8-6
95# would of demolished me nice work Stephen
65-75-85-95-105
RX+:10:05
…really cool picture by the way. Thought it was me at first but the obvious give away was that this guy’s shirt isn’t tucked in……that’s the only give away though….
we did Saturday’s wod today! It was a god one! Those lunges got tough!
2 Rounds for time: w/25# DB
800 Meter run
50 Alternating DB Snatches
50 DB(one DB with both hands on DB with arms locked out) OH Walking Lunge Steps
50 Sit-ups
27:37
OHS-
5@95, 135, 135, 155, 0@185
Wod- modified because if available weight combinations.
3 RFT- 10 reps @135 of
-Hang power snatch
-OHS
8:31
*each exercise unbroken on first round
3 rds of 25
45# DB
Alt snatch & OHS
12:25
Strength OHS
45/55/65/65/75# 5 reps ea round.
Wod 3 rds for time
25 HPS
25 OHS/ front squats
Did half ohs and half front squats 55#
14:14
100 alternating DB PS @ 80#
19:30
3 RFT
25 HPS 55#
25 Reverse Lunge 10#DBs
13:10
CF Huntsville
Strength clean and jerk E2MOM
4-3-2-1-1-1
105-125-135-155-155-165
WOD Rx weight at 95# and strict pull-ups
20 min AMRAP
5 Pull-ups (strict)
10 pushups
15 air squats
1 Clean and jerk (ascending: 1,2,3,4,etc)
9 rounds + 5 pull-ups
All unbroken except those strict pull-ups
Tabata abs
Wod rx
Time=11:39
Strength
5 sets of 5 OH Squats
65, 65, 85, 95, 115
WOD RX
8:21
All unbroken. Kidding- there were many, many broken sets
Oops sorry! Typo:
WOD time- 9:21
24 mile bike ride
19 mph average