Tuesday 160105
12min AMRAP:
12 Pistols (alt/stationary/6 each) or Goblet Squats 70/55lbs or 55/35lbs
6 Pull-Ups & 6 Dips (strict or kipping) or 6 Muscle-ups (ring or bar)
6 Squat Snatch 135/95 115/80 95/65 or 75/55
Post rounds and reps to responses.
Yoga with Jenny this Saturday at 11:15am. Bring your mat and wear comfy clothing!
3 rds
Run 1/2 mile
30 lunges
21:39
Running on the beach is no joke. About killed me.
14 min EMOM – skill training
Odd min – banded chest to bar pull-ups
Even min – assisted ring dips
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WOD
12 goblet squats – 55# KB
6 pull-ups + 6 dips
6 squat snatch – 135#
– 3 rounds
14 min EMOM Skill Training
Odd min — Squat Snatch (worked up to 135#)
Even min — Muscle Up
WOD:
12 goblet squats @70#
6 pull ups + 6 dips
(Started out planning to do 3 MU but did 2 MU first round and switched to pull ups/dips)
6 squat snatch @135#
3 rounds plus 6 dips
What a great picture showing 4 strong, consistent, dedicated and great CF Jenks Athletes. Nice L-Sit and display of CF Jenks Beauty.
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Well I did a little extra build up as I really want to start working on my Snatch again but know I only have about one day a week my shoulder allows this.
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HIT 165 again, but cannot hit 175 or 185. Can get it up but my shoulder cannot hold it yet.
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EMOM X14min Motor and skill work for me and two moves I know will be in the Open, not that I am trying anything special.
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Even = 7 Thrusters 95lbs AFAP
Odd = 7 T2B AFAP
The AFAP makes it get real, really fast. You will want the rest until the next min.
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On the WOD, just wanted to prove to myself I may still have somewhat of the moves. Long long way to go but a confidence booster.
WOD
12 Pistols (alt)
6 Ring Muscle Ups (all singles cannot load shoulder on way down yet)
6 Sqt Snatch at 135lbs (all singles too, same reason)
RXd = 3 rounds + 2 Pistols
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Great day to work on weakness, troubles, etc…and hone strengths.
For Time:
15/12 cal Row RX+ 20/16cal
20 Barbell Burpee Deadlift 95/65
15/12 cal Row RX+ 20/16cal
20 SDHP 95/65
15/12 cal Row RX+ 20/16cal
20 Hang Power Clean 95/65
15/12 cal Row RX+ 20/16cal
20 S20 95/65
Rest exactly 2min
“Finisher”
2min Max Hand Release Push-Ups
WOD w/ 20 cal row & 95#
10:04
Finisher – 42 HRPU
Weakness training: pretty much everything with 30 sec of Dubs in between.
5 rounds for time:
10 WB (10′)
1 Rope Climb (12′)
5:20
Weakness training
T2B
2 sqt snatch at 65# then 75#
WOD 75# 35# kb
Ripped on my first pull up from my t2b completed with 6 strict push ups and 6 dips
3 rounds + 6 goblet squats
Alternating EMOM for 14 minutes
Even: 10 Kipping handstand push-ups
Odd: 1 Squat snatch (ascending) 135/155/175/185/195(failed)/205(failed x 2)/205(after the buzzer)
WOD
With pistols, ring MU’s and 135# squat snatch
Rounds=4+5 MU’s
Strength/Skill 14 min
Odd – 3 snatch grip DL @225
Even – 2 MU (f #14 twice)
WOD w/
12-70# goblet squats
6 strict pull ups
6 strict dips
6 squat snatch @ 135
– 3 tds + 2 pull ups
Goblet 55/6PU+dip/135# Squat Snatch
3 rounds
WOD
With pistols, ring MU’s and 135# squat snatch
Rounds=4+ 2 pistols
WOD.
With pistols, ring MU’s and 135# squat snatch
3 rounds + 2 MU’s
Skills – pistols to yellow box and dips
Mod WOD
6 pistols (standing from 24″ box)
3 PLU 3 dips
6 SS 65#
1 rd + 2 dips
Weaknesses all around lol
Skills- squat snatch & muscle ups
WOD with pistols, pull ups/dips, and 85# squat snatch
4 rds even
Skill training
Squat snatch X 2 (one power and one hang) @65#
Pistols X 6 w band
Wod w goblet squats 55#, pull-ups and ring dips, squat snatch w 65#
3 rounds + 2 pull-ups
Skill training pull-ups and dips
Wod w/25# Goblet squats and 45# Squat snatch
3 rds + 12 GS +6 PU
Skills
Pistols, muscle ups & handstand walks
WOD with modified pistols (to a med ball on 55# plate), 3 ring muscle ups & 115 squat snatches
3 rounds
skills
2 MUs
10 GHDs
wod w/ OLS, BMU, 135
2rds + 12 OLS
Handstand walk 12-18′
8 kip unbroken ttb
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Wod
55# goblet – 1 MU, 6 ring dips, 6 ring pull-ups – 115# squat snatch
4 rds + 5 goblet sq
Skills – Dubs & HSPU
WOD – 55 goblet, butter fly pull-ups/ring dips , 115# Power snatch to Hang snatch. Honestly I completely lost count especially after I messed up the order.
Weakness Training:
Pistols on box
2 bar MU’s
WOD:
Mod pistols to 20″ box, alternating
2 bar MU’s
4 kipping pull-ups
4 strict bar dips
Snatch @ 115#
3 rds even
Last rd had 3 bar MU’s and 3 PU/3 dip