January 5, 2016

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.

L-sits

Yoga with Jenny this Saturday at 11:15am. Bring your mat and wear comfy clothing!

21 thoughts on “January 5, 2016”

  1. 14 min EMOM – skill training
    Odd min – banded chest to bar pull-ups
    Even min – assisted ring dips
    *
    WOD
    12 goblet squats – 55# KB
    6 pull-ups + 6 dips
    6 squat snatch – 135#
    – 3 rounds

  2. 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

  3. What a great picture showing 4 strong, consistent, dedicated and great CF Jenks Athletes. Nice L-Sit and display of CF Jenks Beauty.

    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.

    HIT 165 again, but cannot hit 175 or 185. Can get it up but my shoulder cannot hold it yet.

    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.

    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.

    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

    Great day to work on weakness, troubles, etc…and hone strengths.

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. Handstand walk 12-18′
    8 kip unbroken ttb

    Wod
    55# goblet – 1 MU, 6 ring dips, 6 ring pull-ups – 115# squat snatch
    4 rds + 5 goblet sq

  13. 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.

  14. 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

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