Thursday 150507
Sprint Rounds / 3min AMRAPS:
Row 300m
6 Over Bar Burpees
Max Reps Snatch 95/65 RX+115/80 55+ 75/55lbs
Rest 3 min Repeat 2 more times for a total of 3 Score is total number of Snatches
Post score to responses.
Thursday 150507
Sprint Rounds / 3min AMRAPS:
Row 300m
6 Over Bar Burpees
Max Reps Snatch 95/65 RX+115/80 55+ 75/55lbs
Rest 3 min Repeat 2 more times for a total of 3 Score is total number of Snatches
Post score to responses.
Strength
135# Squat Snatch max
WOD
RX’d 11-10-12=33Rds
Strength: 12 min to establish 1RM hang squat snatch
135/165/175/185(PR)
*
WOD as rx + (115#)
1st- 15; 2nd -15; 3rd- 15
Total snatches – 45
*
Cool down
50 GHD extensions
50 GHD sit-ups
1 min plank hold
Strength: snatch
Up to 105#
WOD –
1 – 16
2 – 16
3 – 14
Total 46
Fun morning!
Strength: squat snatch 100# (PR)
WOD Rxd:
1. 14
2. 15
3. 16
Cool down: 50 unanchored situps
Squat Snatch: 105#
WOD rx+
11-10-11= 32
Cool Down
25 GHD 25 Hip Extentions
Strength: up to 95#
WOD Rx:
1. 10
2. 10
3. 10
cool down
25 GHD sit ups
25 Back extensions
1 min plank hold
Squat snatch not hang squat snatch
Snatch
Got 165# 2 outta 5 attempts
Wod rx
20, 21, 19
= 60
1 min plank + 50 situps
Worked on squat snatch technique up to 100#
WOD as Rx’d+ = 17-14-15= 46 reps
Wod rx
18, 18, 15 = 51
1 min plank + 50 situps
RX 11-11-12
Worked on MU
Squat Snatch
135/155/175/195/205(failed)/205/215(ties PR)/225(failed)
Squat snatch up to 90# PR, failed at 95#
WOD Rx: 7, 6, 7
24 GHD sit ups 25 extensions, 1 min plank
And nice pic Meredith!!!
Also did cool down: 100 unanchored situps + 1 minute plank
4 miles
Squat snatch to 85#
Wod rxd
16,16,17=49 total
50 sit-ups, 25 ghd, plank hold
Lots of heavy snatch weights, amazing!
Squat snatch 155# failed 165# 2X but very close
WOD Rx +
20
13
8 (shot my WOD the first 3 min… That’s Never good)
= 41
WOD
As Rx’d
1 – 22
2 – 23
3 – 20
= 65
Squat snatch up to 120# (125 f x 1, 130 f x 2)
WOD rx +
12-10-9
31 total
Can we work on snatches more pleeeeeeaaaaase? Pretty please?
WOD as RX’d: 13, 15, 15 = 43
Squatch snatch to #155
WOD rx+
9
7
8
Total 24
Strength squat snatch
165# sadly 10# PR
Wod Rx+
19
17
15
Total 51
Strength – Squat Snatch
Up to 200# finally! (5# PR)
Wod RX
20
18
15
Total 53
Strength to 62#
Wod w/42#
13+12+13
38 Total
Cool Down
50 GHD’s
50 Back Extensions
1 min Plank
Strength 135# (need a lot of practice on snatch)
WOD Rx
16
13
11
40
SS 1×135-165-185-205f-205f-205
wod+
10-10-12
Sq Snatch 110# (pr) tried 115# and failed, so close.
12-8-8
1 min plank
25 GHD
25 Back Ext
Oops…rx’d
Max Rep Bench
51@105-24@135-11@165
superset w/
3″ deficit Dead Lift
5@185-5@205-5@255
EMOTM 5
Min 1- 12 sandbag cleans (40#)
5-10-15 yd shuttle run w/ sandbag
Min 2- 10 cleans
5-10-15 yd shuttle run w/ sandbag
Min 3- 10 cleans
5-10-15 yd shuttle run w/ sandbag
Min 4- 8 cleans
5-10-15 yd shuttle run w/ sandbag
Min 5- 8 cleans
5-10-15 yd shuttle run w/ sandbag
Superset of:
4×5 towel pull ups
3×5 bent over rows @135#