Monday 151228
E6MOM for 5 ReTEST/Comparison Events
Can change strategy and event order. Compare to December 9, 2015.
800m Sprint/Run for time
1000m Row for time
50 Back Squats from floor bodyweight men / 70% bodyweight women for time
100 KBS 70/55 or 55/35 or 45/25 for time
Build up to a Max Snatch (squat or power)
**Athletes Choice on Order, but all Must be completed *if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.
**Can prep bar in between E6MOM but cannot start until next E6MOM begins
*Score is finish time for each event or max reps in 6min time cap
Post results for each test to responses.
New Years Hours:
Thursday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Friday, January 1st-10:00am
Saturday, January 2nd-8:00am, 9:00am & 10:00am
Snatch-205#
1000 Meter row-3:29.1
Back Squat (175#)-4:28
800 Meter run-4:39
KB Swings (55#)-5:26
1 k row 3:28
55# kb swings 4:58
Snatch 165#
190# back squats 5:32 (destroyed me)
Air assault 5 min cals = 37
Repeat from last time (did 50 cal assault bike rather than 800 m run.) Did exercises in same order as last time.
#1: 1000 m row – 3:14.2 (last time 3:25)
#2: Max snatch – 175# (last time 165)
#3: 50 body weight back squats from ground (ideal BW 225#) 20/15/10 – 225# for 45 reps in 6 minutes (last time did body weight of 245 for 31 reps)
#4: 50 calories assault bike – 4:54
#5: 100 KBs- 55# – 5:33 (last time used 70# and did 76 reps in 6 minutes)
1000 m row- 3:54
1RM squat clean- 175#
50 back squats @95#- 2:57
100 kbs @35#- 4:16
50 cal assault bike- 3:58
1000 m row: 4:01
Snatch: 175
BS @ 140: 5:24
50 Burpees: 4:22
KB @ 55: 85
Row-4:12
Snatch- 110# 115(f)
Bs- 95# 3:47
200 du- 3:49 (in place of run)
KB 35# 5:23
Sorry BS was 5:25
Fun noon class! 🙂
200 Dubs- 4:21 (LOTS of missed reps)
100 KBS w/35lb- 3:47
50 BS w/ 95lbs – 3:39
1000m Row- 4:28
Power Snatch- 105- 115(failed)
BS 4:58
Row 4:31
Snatch 150
KB 45# 80 reps
800 run 5:14 (got out the door late but it sure how much)
WOD Rx’d
Row: 4:01
Back Squat: 4:28
Snatch: 85#… went heavy yesterday, so kept it light
100 KBS: 4:23
Run: 4:12
43/6’1/205
50 Back Squat@185 = 4:46 (only 10 last time)
Max Snatch = 175# (165# last time)
1000 Row 3:15 (Last time 3:34)
100 KB = 5:03 (last time 5:28)
50 cal assault bike = 3:39 (last time 800 run 2:56)
Wod. 50 GHD’s instead of 800m water run
KB’s @ 55#- 4:29
50 GHD’s- 3:15
Squat Snatch- 170#(pr)
BS @ 170- 5:42
1000m Row- 4:36
Garage WOD
4 rounds
500m row
25 KB swings w/ 35#
15 back squats from ground w/ 100#
1000 m row 4:14
50 BS 85# should have been 95# 4:05
Snatch 95#
KBS 5:57
201 dubs in 6 min
Back squat at 85 5:56
No run but did Assault bike and Doubles
1000 row 4:38
100 KB swings in 8 min then just kept with KB swings, maybe 150?
200 DUs
135# snatch
1000m row
100 KB 35#
36 BS @ 85
Row 3:38
Run: 3:33
KB@#55: 5:50
Max squat snatch #155
BS@#175: 37 reps
800 m Run 3:55
100 KBS 25# 4:33
1000 m Row 4:55
PS stayed at 75# for technique
50 BS 65# 4:30
50 bs @95# in 3:27
800m run in 3:10
100 kbs w 45# in 5:25
Snatch up to 95# (my constant gr)
Row 1000m 4:02
Row 3:42
Run 3:5?
KBS 5:58
Snatch 135 power (no grip)
21 back squats
Talk about a slap in the face on my first day back.
Same order as last time
Row 3:29 last time 3:36
Run 3:37 last time 3:35
KB 70 – 74 rep last timec ompleted 5:40
Snatch – 185# last time 225#
Squats – 185# front squat (at .8 BW per DB) completed 5:23 last time 5:55
225 snatch (pr)
3:35 run
4:40 kbs (55)
4:00 row
35 reps @240
Pre-WOD: 2 muscle ups, first time ever! Woot!
800m run: 2:45 (1 sec slower, ain’t scurred of the cold!)
Snatch: 135-155(f)-155-160(f)-160 (5# PR)
1k row: 3:40 (last time: 4:07)
KBS @ 45#: 71 (last time 70)
BS @ 125#: 38 (last time 37)
Post: 1 MU, 2x 10 GHD’s, 1 min high plank hold, 2x 30 sec side plank hold
800m run 3:27
Snatch 105# failed 110#
50 BS 2:58
1k row 4:10
100KB swings 5:03
Fore arms are fried! Georgie, you rock with that 45# KB! Damn.
40 BS @ 85# (last time 30@65#)
12 snatches 65# (4 power/8 squat)- last time quit at 2 from back pain
24 burpees
KBs @ 55# – 5:42 (last time 5:49)
1000m row – 4:07 (last time 4:41)
Power snatch – 135lb (145# no rep) needs a lot of work
800m run – 3:42 (last time 3:31)
Squats @ 155lb (85% bw) – 45 reps (did 135# last time)