8 Minute AMRAP of:
10 Hang Power Snatch 95/65# Rx+ 115/80# MRX 75/55#
15/12 Calorie Row or Bike
Rest 4 minutes
8 Minute AMRAP of:
10 Hang Power Cleans 115/80# Rx+ 135/95# MRX 95/65#
50 Double Unders
*Athletes choice of WOD to start with
8 Minute AMRAP of:
10 Hang Power Snatch 95/65# Rx+ 115/80# MRX 75/55#
15/12 Calorie Row or Bike
Rest 4 minutes
8 Minute AMRAP of:
10 Hang Power Cleans 115/80# Rx+ 135/95# MRX 95/65#
50 Double Unders
*Athletes choice of WOD to start with
Strength with Jamie 😉 (more of a participation than strength)
HS 65-95-105
HC 95-105-115
WOD Rx
1st- HC/Dubs: 6+7 hc
2nd- HS/Row: 6+8 hs
Fun one!
Broke several times on dubs- shoulders were toast
Mistake-
HS + Row- 5+8
HPS-
2@95,115,135,155
HPC-
2@185,205, 1@225
Wod’s Rx’d in reverse order
1)HPC- 5+36 DU’s
2)HPS- 4+14 (4 cals on rower)
STRENGTH
HS- 35-45-55-35
HC-35-55-35-35
WOD
HS-@45lbs
Cals
2 +1 cal rounds
HC- @35lbs
75 singles
4 + 9 rounds
Strength:
HPS: 2@ 95-115-135-95
HPC: 2@ 165-165-185
WOD Rx: done as written
HPS/row: 4 rds + 7
HPC/dubs: 4 rds + 7
HPS: 95-125-155(1,f)-155
HPC: 185-205-225-225(squat)
WOD Rx’d
HPC/DUs: 4 + 4
HPS/bike: 4 + 6
WOD rx reverse order
HPC + DU = 6 rounds + 6 HPC
HPS + row = 4 rounds + (I think) 6 HPS
Strength
Hang Snatch
55/75/85/75
Hang clean
@5 reps 75/75/75/75
WOD
•10 HPS @55#
•Bike
4 rounds
•HS @65#
•50 singles
5 rounds + 10HP +48 singles
Literally 2 jumps away from 6 rounds -_-
HPS-
2@95,115,135,135
HPC-
2@135,185,215,@225
Wod RX in order
1)HPS- 5+10
2)HPC- 5+11
Strength:
HPS: 55, 65, 75, 85
HPC: 115, 125, 135, 145
WOD rx
HPC + DU = 5 + 3
HPS + row = 4 + 14
E2MOM
Hang Squat Snatch sets of 2
135/155/175/195(only did one)
Hang Squat Clean sets of 2
205/225/245/255
WOD
As Rx’d
Everything unbroken
1: HPS/Row=4+12 reps (2 calories)
2: HPC/DU=4+32 reps (22 DU’s)
Did this one at home.
Hang Power Snatch
65-75-85-1@95
Hang Power Clean
95-105-115-125
WOD as rx’d
HPS + Row
4 rounds + 1 HPS
HPC + DUs
4 rounds
Strength
Hps
95-135-155-185
Hpc
185-205-225-255
Wod rx
5+14 (4 cal)
4+14 (4 dubs)
Strength
Hang squat snatch
85-95-105-115
Hang power clean
125-135-150-160
WOD Rx+ Order as written
1: 5 rounds w/row (hang snatches unbroken)
2: 4 rounds + 10 DUs (all DUs 30/20 and cleans unbroken)
Some abs
Strength
HPS up 135
HPC up to 225
—
Wod MRX
As written
4+7 cal
5 + 45 DU
HOME WOD
7rds
10 cal bike
10 S2O (35# DB’s)
10 burpees
~23min
HPS: 95-95-95-95 (shoulder)
HPC: 165-185-205-225(single)
—
Wod. Mod
115 HPC / 10 cal bike
5 rounds + 2 cals
95 HPC / 15 cal row
4 rounds + 5 HPC
Hotel WOD
5rds for time
-400m run (treadmill)
-15 front squats (25# DB’s)
-15 military anchored sit ups
22:32
Hang snatch
135,155,175
Hang clean
195,205,225
Wod RX
1. 5+10 snatches
2. 6+2 cleans
E2MOM
Hang Snatch sets of 2
55/55/65/65 – First two squat/last two power
Hang Clean sets of 2
75/85/95/105
WOD
As MRx’d
1: HPS/Row=4+12 reps (2 calories)
2: HPC/DU=4+17 reps – Worked out next to Steph. I did as many dubs as I could in the amount of time it took her to do 50. Got about 30 first round then 20 – 30 2nd & 3rd round. 10-15 on 4th round. Last 7 reps were singles.