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.
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
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
WOD:
Rx w/75#… 7:46
95#
7:57
WOD 55#
7:30
95#
7:57
Strength w/55#
WOD w/55# = 10:56
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
WOD w 65 11:43
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 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
Strength with 75# for first 5 min then 80# for second 5 min
WOD w 65#
7:00
Great race Nicole! 😄
Strength w/65# both
WOD rx+ 8:08
Strength with 75#
WOD with 65# 7:59
Wod 1: 3:30
Wod 2 1:50
Fran lung …
Wod with 55#
Wod rx 8:03
Wod as RX+: 8:21
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
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!
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 🙂
Strength and wod at 55
7:57
Should have went heavier
Strength
1 #95
2 #115
WOD with #95
8:17
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.
Strength: 95
Wod rxd- 4:29 total
Total time includes 3 mins? Just making sure I added correctly. Anyone? Bueller?
EMOM snatch work 115#
WOD 95#
10:59
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
Strength: 55#- went light. Nursing wrist injuries
WOD Rx- 8:14
1st round- 3:38
3 mile run
~30 min
thanks TS! Whatever makes you sleep at night haha
5 min EMOM used 105# for both
WOD w 65#, 11:34. I only have one speed for burpees, unfortunately.
1st part @ 6:17
1000m run before class
1000M Row
Rest 1 minute
900M Row
Rest 1 minute
…
…
200M Row
Rest 1 minute
100M Row
29:49
Strength 55# work on technique.
WOD rx 7:37
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
3 miles
Wod w 55#
8:03
First wod 5 reps of snatch and ohs w 10 burpees
Hot yoga
Still recovering!