Saturday 150418
3 Rounds for time of:
9 Over The Bar Burpees
7 Squat Snatch 95/65 RX+ 135/95 55+ 75/55
5 C2B Pull-Ups RX+ MUs 55+ Pull-ups
“Finisher”
As soon as WOD complete 5 min to establish a 2 Rep Hang Snatch (power or Squat or a combo)
Post rounds and load for finisher to responses.
Wow…what a meathead!
Did I say anything about how much of a meathead Royce looks like in this pic? Well if I didn’t …he does!
Lookin’ RIPPED, Royce!! 🙂
7:17
Strength Complex Power Snatch->OHS->Squat Snatch:
95-115(f)-115-135(f)-135
WOD Rx
7:12
Finisher Hang Power Snatch x2
145#-175#-195#
Strength
1@95,115,135,145,155
WOD as rx’d+
11:47
Strength
85-95-105-115-125(F x 2)
WOD w/ 95# and 3 MU per round
14:00
Then 105# 2 rep Hang Snatch
Muscle up clinic can’t come soon enough!
Strength to #155
WOD as rx
6:00
Finisher #145
Mrs Duncan and I thought we might celebrate her return to Crossfit and my birthday tonight at George ‘ s around 8:00. Hope to see you there.
Strength
95,115,135,145,155 f
WOD rxd
9:48
Finisher
135, 145, 155 f
Strength: well, I can’t really call it that today! I am still a psycho about getting under that bar to squat snatch. I’ll call it practice! Up to 80#. That’s it.
WOD: with MU practice.
Did 3 rounds. No idea on time.
Got on top of the rings today…scared/shocked myself! Ripped my hand good, but I’m almost there! Thanks Breck and BP for the help!
Ran 1 mile with Georgie
25 hip extensions around 1 minute
100 sit-ups 2:33
6 x Jog 100, sprint 100
So fast Georgie! Thanks for pushing me! Fun Saturday!
Looking strong, Royce!
strength up to 75#, 80# i just cant get under on the squat snatch fast enough
wod w 55# 5:47
2 reps at 75# for hang squat snatch, still working this technique
1 mile run
50 ghds
50 kbs
1 mile with 100m sprints every other 100m fartlek style
good company shannon 🙂
Thanks Nicole and Shannon. Dupler I’ll take that as a compliment considering I hate weights and love cardio/body weight.
Strength = 145#
Wod Rx = 5:23 finisher I forgot it was from a hang so I DQ ran out of time
George’s 8:00 we’ll be there
3 Rounds for time of: 8:10
15 GHD’s
7 Squat Snatch green bar
5 Pull-Ups
So good to be back!
Spartan WOD run through again with my podner Dunham
10:04.
…………scaled!!!
Are you baiting me, P Diddy? 😂😂😂😂
Royce, I had to closely look at that pic to realize it was you! You look great!
Wow! My man does look a little beefy there good thing I like to meat!
Strength @ 95 worked on squat snatch
Wod rxd w mu: 8:39 finisher 2 @ 155
1 @ 185 couldn’t get the second one
5k Run
_______________________
5 rds:
100 single unders
15 box jumps (24″)
50 double unders
15 hang power cleans (95#)
16:37
Rest 2 minutes:
800m row
26:49
Strength up to 80: I can’t getunder fast enough. It’s a mental block again.
Wod w 65# and butterfly pu 7:14
Finisher- 2 at 80#
25 Ghds and 25 back extensions
WOD
Rx+
Time: 6:57