Saturday 151017
9min AMRAP:
3 Squat Snatch 95/65 RX+ 135/95 55+ 75/55
6 Over the Bar Burpees
1 Rope Climb 15′ RX+ Legless 15′
36 Double-Unders
Rest 2 min then
“Finisher”
2min Max Reps Burpee Pull-Ups
or
3min Max reps Burpee Muscle-Ups (rings)
**Can jump in and pull immediately, ultimately bar and rings are 6″ above hands
Post rounds for AMRAP and reps for finisher to responses.
Emom
115/135
Strength squat snatch
195# (40 pr)
Wod rx
3+ 1 rope climb
Emom
95/115
Wod rx with 135
3 rds
Finisher
20 burpee pull ups
emom w 65# squat snatches
1RM squat snatch- 80-85-90-95-100(f x3) so close bahhhhhh
wod rx’d
3 rounds + 1 rope climb
finisher 13 burpee pull ups
Complex w/75 & 95
1RM
145# squat snatch
155# more of a power snatch with OHS
WOD rxd
3 or 4 rds plus 6 Burpees
Round 2 I did 6 squat snatches
Finisher
7ish?? burpree ring mus
I had problems counting today
Power snatch + OHS + Squat snatch
EMOM for 6 minutes @ 135#
2 min rest
10 min to establish 1RM Squat snatch=205#
WOD
Rx+
Everything unbroken
5 Rounds
Finisher
3 min max rep burpee ring MU’s=11
Strength w/55#
1RM squat snatch: 85# (not PR)
Mod Wod w/55#
Sub 5 Plu for rope climb
Ski jumps
4 rounds even
24 burpee pull-ups
Snatch Complex w/85#
1RM Squat Snatch@ 130# (pr)
Wod rx+
3 rounds+ 24 dubs
Finisher
7 burpee muscle-ups
25K trail run in Tahlequah. 1st in Age Group
Good Job Toby!!
Fast 400 as well on Thursday!
Wod: Nancy w/ wife
400 m run
15 OHS 95#
5 rounds
18:34- very slow runs.
Snatch Complex w/ 65lbs
Squat Snatch up to 105 (worked on technique)
WOD w/ 95lbs & 10ft Legless rope climbs
3 Rounds
Finisher: 3 bar MU’s 🙁
2pm:
10K on Riverside with Georgie & the Sullivan Sisters!
57:41
25k Trail Run – 2nd Female over all.
Wow Dee amazing!!
Double “Annie”
50-40-30-20-10:
Double unders
Sit-ups (unanchored)
12:29
Snatch complex.
Worked on technique
up to 115#
1rpm snatch 145#, close but failed 155#
Wod w/ 115#, leg less rope climb going up
3 Rds + 2 squat snatches
Finisher 8 Ring MU