January 23, 2015

Friday 150123

As fast as possible:
10 Burpees
10 Power Snatch 75/55 or 95/65
10 Burpees
10 OHS 75/55 or 95/65
10 Burpees
10 Power Snatch 75/55 or 95/65
Rest 3 min
5 Burpees
5 Power Snatch 75/55 or 95/65
5 Burpees
5 OHS 75/55 or 95/65
5 Burpees
5 Power Snatch 75/55 or 95/65

Post time to responses.

Dan (MU)

37 thoughts on “January 23, 2015”

  1. Snatch training
    Emom for 5 mins
    1 power snatch+ 2 snatch balance
    @ 135lbs
    Emom for 5 mins
    1 power snatch+ 2 hang squat snatch
    @ 155lbs
    Wod rx with 75lbs in 7:22

  2. Strength: Snatch
    5 min EMOM: 1 power snatch + 2 snatch balance
    Used 135#
    Rest 2 min
    5 min EMOM: 1 power snatch + 2 hang squat snatch
    Used 135#
    *
    WOD as rx’d w/ 95#
    Round of 10s – finished @ 4:16
    3 min rest
    Round of 5s – finished @ 1:21
    Total time: 8:37

  3. 5 min EMOM: 1 power snatch + 2 snatch balance
    Used 115#
    Rest 2 min
    5 min EMOM: 1 power snatch + 2 hang squat snatch
    Used 135#

    WOD w 95

    7:49

  4. Strength w/ 65lbs

    WOD w/ 65lbs
    Rnd 1) 2:47
    Rnd 2) 1:12

    Total Time w/ 3min rest: 6:59

    Great job, 9:30!!! Strong work, Jamie!! SO FAST! 🙂

  5. 5 min EMOM: 1 power snatch + 2 snatch balance
    Used 105#
    Rest 2 min
    5 min EMOM: 1 power snatch + 2 hang squat snatch
    Used 115#
    WOD w 95#
    7:21
    Post wod
    30-20-10
    Pull-ups
    Situps

  6. 3 Super sets
    5 back squats 245,255,275
    ME muscle ups 8,8,5
    3 TNGO squat cleans 185,205,215
    WOD 4 RFT
    5 power snatch 135#
    5OHS
    5MU
    11:04

  7. Done at the Bball gym
    1 Ps+ 2 snatch balance (125)
    1 PS+ 2 hang sq snatch (105)
    Wod with 65:
    7:06
    Great job, Nicole and Jamie!

  8. Watching all the CF Jenks Athletes battle this Chipper yesterday gave me the urge to get my WOD fix.

    Yesterday’s Chipper RX = 21:40
    Pretty much one workout a day every other day as the shoulder heals now. Playing catch up still.
    Great to Lift though 🙂

  9. EMOTM 5 min
    Power Snatch + 2 Snatch Balance @ 135
    EMOTM 5 min
    Power Snatch + 2 Hang Squat Snatches @ 155
    WOD rx+ – 7:03
    2:48 and 1:15
    Great job Lucas, couldn’t keep up with your burpees! I’m going to use the excuse that you start closer to the ground thus have less distance to travel haha.

  10. Strength:
    EMOM 5 – 1 PS + 2 snatch balance @ 95
    EMOM 5 – 1 PS + 2 HSS @ 95
    Hitting the reset button on my oly lifts.

    Wod w/ 95
    Round 1 – 2:30
    Round 2 – 6:40

  11. Strength:
    EMOM 5 – 3 BS 225#
    EMOM 5 – 3 FS 185#
    Wod w/ 135# and 50# DB
    10 burpees
    10 BS
    10 burpees
    10 FS
    10 burpees
    10 s2o
    Round 1 – 3:13
    Round 2 – 7:58

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top