Friday 151204
For Time:
Run 1200m
44 Russian KBS 70/55lbs 55+ 55/35
Run 1000m
22 C2B Pull-Ups 55+ Pull-Ups
Run 800m
36 Russian KBS 70/55lbs 55+ 55/35
Run 600m
18 C2B Pull-Ups 55+ Pull-Ups
Run 400m
28 Russian KBS 70/55lbs 55+ 55/35
Run 200m
14 C2B Pull-Ups 55+ Pull-Ups
Post time to responses.
Showed up 15 minutes late. Missed the warm up and the first set of the strength
Strength:
Power snatch – snatch balance – hang squat snatch
1 rep EMOM for 4 minutes (missed)
rest 2 min
1 rep EMOM for 4 minutes at 95#
rest 1 min
5 minutes to build up to 1 rep max squat snatch
135#
155#
175#
190# (pr by 5#) (walked about 5 feet forward to stand up, not sure if it counts)
WOD rx
29:09
Strength comples w/45-55-65-75
1RM = 90 – tied PR from 4/14
WOD w/35#KB and regular pull ups
Finished the set of 36KBS at 29:32 and called it a day
SO COLD at 5 am!!
TGIF! 😀
Strength Complex w/65# and 80#
HSS instead of PS up too 100#, f 105#
WOD w/55# KB and kipping PU
Finishing 400m at cut off
Finished at 34:54
Strength Complex:
#1 – 4M – 85#
#2 – 2M – 95# / 2M – 105#
5M heavy squat snatch – got 125# / failed at 135#
WOD as RX: 34:18
Good luck tonight, Loren and Tyler!
Strength – stayed light
WOD. With half runs and half reps (70# & C2B)
14:33
Wod RX 37:04… That dang kb was heavy
Snatch Complex w/ 65 & 85
Squat Snatch up to 115- 120(failed)
WOD as Rx’d
33:13
Great job, nooners!! Such beautiful weather 🙂
Power Snatch + Snatch Balance + Hang Squat Snatch
EMOM for 4 minutes-135#
Rest 2 minutes
EMOM for 4 minutes-175# (2 missed reps)
Rest 1 minute
5 minutes to establish squat snatch-205#
WOD
As Rx’d
Time: 24:55
a hurt elbow and bad attitude today
participated in wod
Strength
95# – 1st set
105# – 2nd set
135# snatch
WOD rx’d w/ rows
29:44
Strength with 55#, 65#, 75#, 85#
Wod rxd
28:53
All c2b pull-ups except 11 kipping in set of 22 bc I didn’t think I could make it, but I did! Happy to see progress 🙂
EMOM 95-115
Squat Snatch 175
WOD Rx (way to much running)
34:54
Snatch complex with 55# & 65#
Squat snatch 90# (PR)
WOD 45# KB
PULL-UPS
33:53
Snatch complex EMOM – 75# & 95#
WOD as RX’d = finished 400m run at time cap, called it a day
Snatch complex 75# and 95#
Squat snatch
Up to 125 failed 130
WOD w/45#
35:54
Complex 95# & 125#
Squat Snatch = 165# (175#F and PR)
WOD Rx = 29:46 (realized how out shape I am)
Was 15 min late. Jumped in with Georgie and Nikki. Thanks, ladies!
Strength with 55#, 65#, 75#
Wod: 33:12
All C2B pull-ups, but slow.
Had no clue what the workout was…just followed the crowd. Didn’t see that the KB was supposed to be 55#. So I was a slacker at 35#. Still a great workout!
Great work 4:30!
complex #1 at 115#
Complex #2 at 125#
Squat snatch
135, 145, 155 (f), 155 (f), 155 (10 lbs off PR)
WOD RXd
finished 18 C2B at 35 minute time cap
Snatch complex with 95 x 4 then 135 x 4 min
Sq snatch 175# f then got it
–
Wod
All rows
70#, ctb
28:18
Congrats Loren and TS 2 x state Champs
Wod with 55# kb and pull ups 39:56