Tuesday 150804
3 Sprint Rounds
For time:
20 KettleBell Swings 55/35lbs RX+ 70/55lbs 55+ 45/25lbs
10 Burpee Box Jumps 24/20″ RX+ 30/24″ 55+ 20/18″
5 Squat Snatch or 5 Power Snatch to OHS 95/65 RX+ 135/95 55+ 75/55
Rest 2 Min
Repeat 2 more times for a total of 3rds
Post total time minus 4 min and each round’s split to responses.
Strength: power snatch to OHS
3@135; 2@155; 1@155;1@155
Then 10 minutes to establish 1 RM squat snatch {135/155/175/185(f)}
*
WOD as rx’d
20 KBS – 55#
10 burped box jumps (24)
5 squat snatch (135#)
*
Sprint rounds
Total time: 9:15
Split times: 3:02/3:05/3:08
Power snatch to ohs
65-75-70-85
1rm squat snatch
65 then failed 85 about 5 times ha
Wod
2:17
4:30
10:40
Minus 4mins: 6:40
Wod with 24″ box, 35# kb, 55# ssnatch
Power Sn to OHS
65-85-95-95
Sq Sn
Up too 100#
WOD 3 speed rds
20 KB w/ 30#
10 burp BJ’s
5 Sq Sn w/ 65#
Total time minus 4:00 min… 7:30
1600m walk
Modified WOD:
3 rds w/ 2 min rest btwn rds
20 goblet squats 10#
10 push ups
10 box step ups 18″
10 OH lunges 10#
Total time minus 4 min= 7:18
Power Snatch to OHS E2MON
3@115; 2@135; 1@155; 1@175
10 Min to Build up to 1RM Squat Snatch
175/195/205/215 (failed)
WOD Rx’d but with 135# for Snatch
8:11 (2:29; 2:27; 3:15)–fell apart on last round
Wod
55#, burpee pullups, 115# sq snatch
11:20-4=7:40
Wod w#55 sqt snatch#95
5:38
Power Snatch to OHS
up to 90#
Squat Snatch up to 85#, f 90#
Wod w/ 55#
25# KB
6:17
Power Snatch + OHS
3@135
2@155
1@175
1@195
Squat Snatch
175/185/195
WOD
Rx+
Rd 1=2:00
Rd 2=2:09
Rd 3=2:15
Total time=10:24 – 4:00 minutes of rest=6:24
Power snatch to OHS
3@65
2@85
1@95
1@105
Squat snatch
85-95-105-115-120-125(f)
WOD w/35#KB 24″ box and 75#snatch
Total time=12:16-4:00=8:16
Rd 1:2:49 for some reason did power snatch this rd instead of squat
Rd 2 2:36
Rd 3 2:51
Snatch practice , stayed with 65 and 70#.
Wod RX . Some with squat snatch some with power snatch
7:48
Power snatch:
3 @ 65
2 @ 75
1 @ 85
1 @ 90
Squat Snatch
95/100/105
WOD RX – 6:31
Rowed instead of strength
WOD w step ups and 55 pounds
Finished in 13:41
PS to OHS
3@95
2@115
1@135
1@155
Squat Snatch
1@155
1@165
1@175
1@180(f)
1@180(pr)
WOD with 30 in box, 135#, and 55# KB
7:26 after subtracting rest
PS to OHS
3@95
2@115
1@135
1@155
Squat Snatch
Up to 165(f)
WOD. Rxd.
9:46 – 4:00
Time = 5:46
Awesome PR Mitchell!!
*All snatches from hang today.
HPS+OHS
3@135-2@155-1@165-1@175
HSS to 185, missed 195×2
•
WOD rx+ w/ HSS
2:26
2:45
4:26
– 9:37 completely fell apart in the 3rd round
Strength
Both up to 50#
Wod w/35#KB, Burpee Box jumps, and 35#PS2OHS
2:56
3:03
3:11
PS to OHS
3@65
2@75
1@85
1@95
Squat Snatch
1@95
1@105
1@115
1@125 (fx2)
WOD rx’d w/squat snatches
2:03 – 1:52 – 2:01
9:56-4:00 – 5:56
Strength Squat snatch
155#
WOD
70# KB
30″ burpee BJ
95# squat snatch
rd 1 2:27
rd 2 2:59
rd 3 3:00
Total 8:26
Strength: Complex Power Snatch -> OHS
135-155-185
WOD 70KB, 30″ box, 95 SquatSnatch
11:32-4 = 7:32
WOD RX
2:13
7:15
12:31
-4:00
8:31
Power snatch to OHS:
3@95/2@115/1@125/1@125
Squat snatch up to 125#
WOD as RX: 14:07 – 4:00 = 10:07
Snatch balance (from floor)
3@85#
2@105#
1@115#
Bar dips during 10 min squat snatch max
mod WOD
2 rds
20 KB 35#
10 burpee box step ups
5 OHS 115#
12:08
Power snatch to OHS
3 @ 95
2 @ 105
1 @ 115
1 @ 115
Squat Snatch
1 @ 95, 1 @ 95, 1 @ 105, 1 @ 105
WOD
35lb / 24″ / 95lb squat snatch – 2:57
35lb / 24″ / 95lb squat snatch – 5:34 (failed x 3 on squat snatch)
35lb / 24″ / 75lb squat snatch – 3:37
16:08 – 4:00 = 12:08
PR’s all around!
Power snatch to OHS
3@55 2@65 1@75 1@80
1 RM 85# 90(f) about 5 times
WOD with 55# and 30# KB
1:53
6:18
10:49 – 4:00
6:49
Squat Snatch up to 135# (failed 155)
WOD RX’d 14:36-4:00=10:36
Power snatch to OHS
3@65
2@85
1@95
1@105
Squat snatch
85-95-105-115-120(fx2)
WOD as Rx’d w/
RND 1- 2:07 (85lb Squat Snatches)
RND 2- 2:31 (95lb SS)
RND 3- 2:18 (95lb SS)
Total minus rest= 6:56
Strength
3@65
2@75
1@75
1@85
SS
65,75,85PR,90(f)90(f)
WOD W/35#KB AND 65#
7:35
Did all snatches with only 55# and then did a few w/45#
WOD w/25# KB, burpee step ups to 20″ box and 45# power snatch (no squat)
12:05 (minus rest = 8:05)