Thursday 150917
7min AMRAP:
7 Hang Power Snatch 95/65 RX+ 115/80 55+ 75/55lbs
7 OHS 95/65 RX+ 115/80 55+ 75/55lbs
7 Toes to Bar
REST 3 mins
7min AMRAP:
7 Power Snatch 95/65 RX+ 115/80 55+ 75/55lbs
7 Back Squats 95/65 RX+ 115/80 55+ 75/55lbs
7 Pull-Ups
Post each AMRAP to responses.
Tempo BS @ 150#….only did 4 sets
WOD #1 as rx’d = 5 + 5 HPS
WOD #2 as rx’d = 5 + 7 BS
Feeling pretty beat up and sore…been a rough week of WODs thus far!!!
Back Sq
Only did 4 sets of 4 @ 145#
WOD 1 rx’d 4 rds
WOD 2 rx’d 3 rds + 3 BS
Back squats @115# 2 sets of 5, 3 sets of 4
WOD 55#
1: 3 rds + 2 hps
2: 2rds + 7 bs
Tempo Back Squats at 105# (50%ish) 5 sets of 4
WOD 1 as Rx’d = 3 rds + 5 HPS
WOD 2 as Rx’d = 3 rds even
Tempo Back Squats
205#
4 Sets of 5
1 Set of 4
WOD w/ 95#
#1=5 plus 5 HP Snatches (sub’d bamboo v-ups for T2B)
#2=3 plus 7 back squats
Strength:
3 @ 205 (too heavy)
4 @ 185
4 @ 185
4 @ 185
4 @ 185
WOD:
AMRAP 1: 75# / toes to rings
3 rds + 7 HPS
AMRAP 2: 75# / 14 jumping pull-ups 1st rd, 7 pull-ups 2nd rd
2 rds + 7 PS
Tough & awesome! Ready for some rest this weekend.
Wod Rx
1. 4 plus 5 HPS
2. 4 plus 2 Power snatch
Very rough B! Struggle is real
245#on Back Squat not 205#
Tempo Back Squats
5×5 @155#
Wod rx+
AMRAP #1- 5 rounds+ 5 HPS
AMRAP #2- 4 rounds+ 1 PU
Back squats @ 105 5×5
Went light today
WOD 1 with 55#
4 rounds + 4 OHS
WOD 2
4 rounds + 7 BS
Back squats
120#
Wods rx’d
1 – 5 rounds
2 – 3 rounds + 2 PS
Lane! Great pic!
Back squats
5×4@105
WOD rx’d
WOD 1: 5 rds+2hang snatches
WOD 2: 4 rds+1 snatch
Strength at 105, 4 reps each round
Wod 1 w 55 grip still not great on right so did TT rings
2 rounds 3 OHS
2 w 55 was able to do power snatch and pull-ups’ (yippee)
2 rounds 2 back squat
Nice job nooners! Nice and sweaty!
Nice new truck Breck!
Tempo Bs:
4@275 (75%)
4@255
4@245
4@245
4@245
Wod rx+:
A.)3 rounds +7 hang snatch
B.)3 rounds
Awesome but tough week so far
Tempo Back Squats
4X4@225#
Mod Wod 75#
Wod 1 = 7rds
Wod 2 = 4rds 2 power snatch
Tempo Back Squats
5×5@ 155 (not sure the % but it wasn’t 75)
WOD as Rx’d
WOD 1: 6 Rounds
WOD 2: 5 + 7 Power Snatches (at buzzer)
Great job, nooners!!
Tempo Back Squats 4 x 5 @ 185 lbs.
WOD’s as RX’d – 3 rounds each
Tempo back squats
5 sets of 4@115#
Wod w 55#
4 rds+3hps
3 rds+7bs
BS @205
•
WOD as rx’d+ but subbed ring dips for TTB & PU:
WOD 1: 2 rounds + 5 HPS
WOD 2: 2 rounds + 5 PS
Strength – 4 rounds/4reps at 205
Last round at 225
WODs rx’d
1 – 3 rounds + 4 HPS
2 – 3 rounds
BS 5 sets of 4@205#
—
WOD. w/115# – subbed cleans for snatches and RD’s for TTB/PU (ripped hand)
WOD 1: 3 rounds
WOD 2: 3 rounds
Strength
5×5 @85#
Wod w/35#
1- 3 rds + 4 OHS
2- 4 rds + 4 PS
3min AMRAP:
10 Pull-Ups
10 Push Press (95#)
Max Calorie Row
REST 3 mins
3min AMRAP:
Row 15 calories
10 Push Press
Max Reps Pull-Ups
REST 3 mins
3min AMRAP:
10 Pull-Ups
10 Push Press
Max Calorie Row
42 cal row
31 pull-ups
40 cal row
3 rds – 0:30 second max effort double unders
50, 60, 49
Tempo Back Squats
5 sets of 4@205#
WOD RX
WOD 1: 4rds+2HPS
WOD 2: 1rd+1PS then called it a day
Tempo back squats
2 sets of 4 at 135
3 sets of 4 at 145
Wod with 65#
1) 4rds + 7 ohs
2) 4rds + 1 back squat
25 ghd, 25 back ext, 25 ghd, 15 back ext with green barbell (?)
4×4 @ 225
Wod rxd:
6 rds
4 rds + 7 bs
Core stuff
Worst week ever. I feel like we’re all in trouble or we did something wrong. I’d rather be grounded!
BS
2 sets of 5@135
3 sets of 4@135
WOD #1 3RDS+4HPC
WOD #2 3RDS+2PS
Tempo back squats
1 set of 4 @ 145# a bit ambitious!
3 sets of 4@135# better!
Wod w 65#
4 rds+4hpc
4 rds+5bs
This has been a challenging week. Very sore!
Listen I think everyone has been saying it but W-T-F Okie. You destroy our bodies and minds this week with these workouts. You better get your ass down here and at least suffer with us.
I have personally had to have my girlfriend help me get out of bed the last 2 days. Come hang out DB
Ps not showing up for the Air Force wod tomorrow what a load of horse manure that is after this week
Tempo BS
225: 5
245: 5-5-5-4
wod w/ 95
3rds + 1 T2B
3rds + 1 PS
Tempo Back Squats
5 Sets of 4 @ 255
WOD 1
Rx+
5 Rounds + 5 OHS (117 reps)
WOD 2
Rx+
4 Rounds + 1 PS (85 reps)
Total reps=202
Tempo back squats
4×4 205#
WOD RXD
#1 3 rounds
#2 2 rounds + 3 power snatch
Lol Max. That’s pretty damn funny. I just go to my happy place these days!