Monday 151102
8min Ascending AMRAP:
2 Over the Bar Burpees
2 Hang Power Snatch 95/65 55+ 75/55
2 Pull-ups or C2B Pull-ups or MUs (bar or ring; athletes choice)
4,4,4 – 6,6,6, – 8,8,8 – 10,10,10 – … – …
Post rounds and reps to responses.
Monday 151102
8min Ascending AMRAP:
2 Over the Bar Burpees
2 Hang Power Snatch 95/65 55+ 75/55
2 Pull-ups or C2B Pull-ups or MUs (bar or ring; athletes choice)
4,4,4 – 6,6,6, – 8,8,8 – 10,10,10 – … – …
Post rounds and reps to responses.
Snatch Complex
Power Snatch + Overhead Squat + Hang Squat Snatch
3@115-3@135-2@145-1@155
*
Pull Up Complex
3 – 1 Strict + 1 Kip + 1 C2B
3 – ” ”
2 – 1 Strict – 1 Strict C2B – 1 C2B
1 – 1 Strict – 1 C2B – 1 MU
*
WOD w bar MU
3 MU into 8s
Snatch Complex w/65#, 2 sets per round
Pull ups 3-5 C2B per round
WOD Rx – 65# & C2B PLU
8 power snatches in round of 8
Total: 52 reps
Snatch Complex
Power Snatch + Overhead Squat + Hang Squat Snatch
2@115-1@135-1@145-1@155
*
Pull Up Complex
1 Kip-1 C2B-1 MU (completed 3 rounds, failed the MU on last round)
*
WOD w ring MU
completed 8 PC into 8s
MU were terrible
Snatch Complex @ 85# – 2 reps
Pull-Up Complex w/ 1 strict and 1 C2B = 3 reps per round
WOD as Rx’d w/ C2B Pull-ups = 12 of 12 Hang Power Snatches
3 reps of 95# on the power snatch/OHS/hang squat snatch complex
1 rep on 1st two rounds then 2 reps on the last two of kipping PU/C2B PU/bar MU
WOD RXd with bar muscle ups
two power snatch in the round of 8
Two complexes a round @65#
Three-5 chest to bar attempts
WOD w 65#
Kipping pull-ups
9rounds + three pull-ups
Lol I mean the round of eights plus 3 pull-ups
Snatch complex: 65# 2, 3, 2, 2
Banded pull ups: 7, 6, 4 6
WOD Rx w/Kipping pull ups & 65#
finished round of 8s
Blue bell ice cream is back in stores today. I would like to apologize for my lack of commitment to the Zone for the next few days.
Strength
2 snatch complex each round (65-75-75-75#)
3 pull up complex each round (Kip – c2b)
WOD
6 hang snatch into 10rep round
Strength with 65# 2 complexes
1 kipping, 1 CTB, 1 Bar MU
WOD rx with CTB
10 rounds plus 4 lateral burpees
Snatch Complex
3 x PS + OHS + HSS @ 95# each round (no fails, never put bar down)
Pull-Up Complex
2 x kipping pull-up + 2 CTB pull-ups each round (did 1 PU + CTB + bar MU to make sure I still could)
WOD with 95# and CTB
Ripped on round of 6 for CTB; tried to tape but it didn’t help; continued with the rest.
finished through 10 burpees + 1 HPS
Snatch/OHS/pullups –
used 95# for 3 sets of PS/OSH/HSS
did max rep strict pull-ups
*
WOD-
did the WODs #5 and #2 for Battle Over Redlands this morning in place of other WOD.
Snatch complex w/85#
2 consecutive reps each rd
Pull up complex w/bar muscle ups
3 reps each rd
WOD rx’d w/ring muscle ups
6 MU’s completed in rd of 8’s
Snatch complex @ 95#
Pull up complex with Kipping & C2C
WOD as RX’d w/ pullups = 1 power snatch into round of 12
Strength @95#
2 reps snatch complex
1 rep 1PU+1CTB+1BMU
WOD rx
10’s+2 burpees
Strength w/35#
2 complexes/10 C2B
Wod w/45#
8 rds + 5 HPS
Strength @ 115
2 reps snatch complex
—
2 reps 1PU+1CTB+1BMU
—
WOD Rx’d with ring MU’s
7 MU’s in the rounds of 8’s.
Muscle ups fell apart!
Snatch pullup thingy
65#, 3 sets per round with 4 pullups
WOD w/pullups
Finished 10’s
strength:
1 complex @ 135
5 complexes of 1 pull up, 1 CTB, and 1 bar MU
All rounds completed
•
WOD with ring MU and 95#:
through 8’s
2 Snatch Complex each rd w/ 85#
2 pull-up complex (kip-c2b)
WOD w/65# & pull-ups
5 pull-ups into 10’s
Strength @ 115
2 reps snatch complex
–
3 reps 1PU+1CTB+1BMU
–
WOD Rx’d with ring MU’s
8 HPS in round of 10’s
Strength w/ 85lbs
1-2 reps ea rnd
Pull-ups
1 strict-1 kip- 1 C2B (1 ea rnd)
WOD w/ 65lbs & C2B
5 Burpees into the round of 12’s
Wod w 95#bar muscle ups:
5 muscle ups left in the 10’s
Snatch Training w/55# x3
1 pull up + 1 C2B x2
(Each round)
Wod Rx’d
10 rounds + 4 OTB burpees
Snatch complex with 65# x2 per round
kip-c2b x3 per round
Wod with 65# & worked on c2b
8 snatches into round of 10
Strength:
Snatch complex: 75#, 2-3 reps each round
Pull-up complex: 1 kip – 1 C2B – 1 C2B, 3-5 rep each round
WOD:
75# / pull-ups
Completed round of 8 + 10 over the bar burpees
Fun one! I even beat Daniella by 1 burpee. Sorry babe. #weightroom
Snatch Complex:95#x 2-3
Pull up complex- 1 kip-1c2b-1bar mu 2-3 each rd.
Wod: rx 95#
Into 10’s and 3 hps
Strength w/ 85lbs (1,2,2,2)
1 kip-1 C2B- 1 Bar MU (1 each rnd. failed MU on rnd 3)
WOD w/ 65lbs & C2B
10 Burpees into round of 10
5 rounds for max reps:
1 min row for calories
1 min of burpees
1 min of double unders
1 min rest
Calorie ~ 18
Burpee ~ 15
Double unders ~ 75
Snatch complex w/45# first rd – got 2, dropped to 35#
and got 3 per rd for remaining 3
WOD w/45# and jumping pull ups
Finished round of 8 + 8 over the bar burpees
Strength:
Snatch complex: 75#, 3 reps each round
Pull-up complex: 1 kip – 1 C2B – 1 C2B, 5 reps each round
WOD:
95#, pull-ups
Completed round of 10 + 5 over the bar burpees
95# for the wod, not 75
Complex with 95# I
Did pull up complex of 1 kip 1 c2b 1 bar mu for two sets
Did the wod with 95# and bar mu
Got through 8’s and finished 10 burpees