Friday 151009
Athletes Choice of which WOD
For Time:
30 Muscle Ups and 30 Squat Snatch 75/55 95/65 115/80 135/95lbs (can break down in any rep scheme desired, ring or bar MUs)
or
30 C2B Pull-Ups and 30 Squat Snatch or Power Snatch to OHS 75/55 95/65 115/80 135/95 (can break down in any rep scheme desired)
or
30 Pull-Ups and 30 Squat Snatch or Power Snatch to OHS 75/55 95/65 115/80 135/95 (can break down in any rep scheme desired)
Post WOD of choice and time to responses.
Strength: overhead squats- didn’t complete
*
WOD: did squat snatch and pull-ups
Did 30 squat snatches (Isabel) 1st then 30 pull-ups
– (PR on Isabel – last time was 8 min. Today completed at 4:30)
Finished WOD at 6:27
Strength – up to 155/3 reps
WOD w/ 115 and C2B – 12:10
Nice job on that PR, Jeremy!!
Had some knee pain so did a mod wod
30 ring MU and 30 power snatch 75#
= 13:55 ( did sets of 3, then 2)
+ 30 ctb = 17:40
+ 30 pull-ups = 19:21
–
Jeremy that’s a huge PR, Throwing it around!
Thanks Nicole and Jason!
Great job on the volume of work you did under 20 minutes Jason!
OHS
10 @ 55
8 @ 65
6 @ 75
4 @ 80
2 @ 85
WOD
30 Pull-Ups and 30 Squat Snatch w/55#
Did 6 rounds of 5 & 5
Time = 7:17
TGIF! 🙂
OHS
10 @ 85#
8@105#
6@115#
…..
2@135#
WOD
Isabel rxd- 5:23 (PR) didn’t do any singles! Huge for me
Then worked muscle ups which was a complete disaster.
Strength up to 155#
Wod
95#
C2B
7:38
OHS
10@55 8@60 6@65 4@75 didn’t do 2’s
WOD 55#
3 sets of 10 all butterfly pull-ups
5:42
OHS
10@135
8@155
6@165
4@185
2@205
1@230(pr)
•
WOD with MU and 135#:
13:30
Great lifting with you Dana! Great PR!
OHS
10@135
8@155
6@165
4@185
—
WOD with Ring MU and 135# squat snatches
13:34
Good race kiddo!!
8:30am
”The Walking Dead 5K” by DB
5 RFT:
6 Deadlifts @ 365#
Run 1000m
Rx+
Deadlifts unbroken
Time: 24:25
11:30am
10 Rounds of:
3 Ring muscle ups
3 Squat snatch @ 135#
Everything unbroken
Time: 9:48
OHS
65-75-80-90-95
Amazing job on your PR, Georgie! Always a pleasure to have you join us at noon 🙂
30 Pull-ups and 30 Squat Snatch
Went light/slow to work on mechanics
8:09
Strength
10@65, 8@75,6@90, 4@105, 2@115
Wod with 65#
3 sets of 10 pull ups
6:33
Good work today Jessica!!
Great lifting with you Cindi.
Georgie, great job on your c2b today!
strength
10@85
8@100
6@115
4@125
2@145
WOD
10rds:
3 ring muscles ups unbroken
3 squat snatches @95#
All snatches were unbroken touch and go sets with only one miss at the beginning! Don’t think ive ever strung 3 at that load together
15:57
Thanks Laura!
OHS
75/85/95/105/115
WOD
10rds
3 ring mu
3 squat snatch 95#
19:30
Ripped on rd 6, switched to bar mu
OHS
10@75
8@85
4@105
4@115
2@125
1@130 (PR)
Wod w pull-ups & 55# 6:02
Worked on c2b after, thanks for the help Dana!
Fun noon class 🙂
Amazing on all the PRs today!!
Fun noon class today ladies 🙂
Great job on all the pr’s!
WOD 55# and ctb
5:52
Strength
10@35
8@45
6@50
4@55
2@60
Wod w/35 and CTB
8:58
1 of the 4 miles I missed yesterday
OHS to 185# from the floor
WOD @115# and CTB
7:58
OHS
10@120
8@135
6@155
4@185
(Shoulder pain)
—
WOD with Ring MU and 135# squat snatches
16:12
4 missed snatches
Muscle ups unbroken
OHS:
10@95
8@115
6@125
4@135
2@155
Wod with C2B & #95 squat snatches
7:16
OHS
10 @ 95
8 @ 115
6 @ 125
4 @ 135
2 @ 185 failed on 2nd
10 rounds of
3 ring muscle ups
3 squat snatch 95#
16:13
One break in muscle ups – 3rd MU in 9th round
OHS:
8 @ 85
4 @ 105
1 @ 115
It’s a weakness, and I’m on it.
WOD:
3 rounds
10 Sq snatch @55#
10 C2B
5:02
Focused on getting under the bar faster.
C2B felt great!
About 20 min of MU work. Jess, thanks for working with me on that progression.
Great job Nat, and Jamie- so strong!
Showed up and sucked. Awesome way to end the week.
At home:
20 minutes walking with 20″ DB’s and jogging (5 min w/DB’s, 15 min. jogging)
Strength:
EMOM
2 Squat snatches w/35# (too light, I meant to use 45# bar)
5 jumping pull ups
Monday’s WOD modified
12 min AMRAP:
20 DU’s and 20 Singles
20 Swings (1st rd with 25# plate, remaining w/20″ DB)
10 Dead Lifts w/60#
5 knee raises
3 rds + 10 DU’s and 10 Singles
Not the same at home….hopefully I won’t be doing any at home next week!)
OHS
10@135
8@155
6@175
4@185
2@200
Strength:
95-105-115-125-135
(Last set x3 since I was super wobbly on the first rep)
WOD:
75# and pull-ups. Attempting to get this technique down!
Sets of 5 & 5. Not sure if I did 6 or 7 sets, but the last set was C2B.
19:20ish