Thursday 160211
For Time:
15 KBS 55/35 RX+ 70/55 55+ 45/25
500m Row
15 KBS
Rest 3 min
For Time:
30 KBS
500m Row
Post time for each WOD and total time minus 3 minutes of rest to responses.
Thursday 160211
For Time:
15 KBS 55/35 RX+ 70/55 55+ 45/25
500m Row
15 KBS
Rest 3 min
For Time:
30 KBS
500m Row
Post time for each WOD and total time minus 3 minutes of rest to responses.
115-135-155
3:03
3:02
– 6:05
Strength: 3 separate 5 min EMOM snatch complex- used 95# for all
1 st 2 : 1 power snatch + 1 squat snatch
3rd 5 min: 1 ps or sq snatch
*
WOD as rx’d – 55# KB
Finished @ 8:33
1st: 2:43
2nd:2:50
Strength
EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @55#
EMOM for 5 min, 1 Power Snatch to 1 Squat Snatch @65#
EMOM for 5 min, 1 Power Snatch: 2 @ 75, 3 @ 85
WOD as rx’d
3:35
3:35
Strength: 65#, 95#, 105#
WOD: 45# KBS
3:48
4:12
Strength: 95#, 115#, 145#
WOD: 70# KBS
3:10
3:05
Core Development: 55# KB (should have gone 70#)
Snatch Training
Power snatch to squat snatch EMOMx5@ 80#
Power snatch to squat snatch EMOMx5@ 95#
Squat snatch EMOMx5@ 105#
Wod rx+
9:24 (3:13/3:11)
Grip Development w/55# (no penalties)
Snatch Training
Power snatch to squat snatch EMOMx5@ 135#
Power snatch to squat snatch EMOMx5@ 165#
Squat snatch EMOMx5@ 185#
WOD
Rx+
9:07 (3:01/3:06)
Power Snatch to Squat Snatch @ 75#
Power Snatch to Squat Snatch @ 85#
1 Squat Snatch @ 95#
WOD w/ 45# = 9:37 – 3 = 6:37 (3:17/3:20)
Finisher = 400m w/45# KB = complete (no penalties)
Snatch training
Power snatch to squat snatch@85
Power snatch to squat snatch@95
1 squat snatch 2@115 and 3@120
WOD rx’d
9:50 (3:17/3:33)
Grip development w/35#KB
32 min interval run = 2.6 miles
2 min warm up
10 sets: run 2 min, walk 1min
Snatch
95
115
145
Wod rx 55kb
8:24-3:00 = 5:24
Splits
2:40
2:44
Snatch
95
115
140
WOD @#55
9:01-3:00=6:01
Splits
2:56
3:05
finisher @#55
Snatch training
EMOM first set @ 55#
Second set @ 65#
Last set squat snatch 85#
WOD rx’d
3:15
3:20
Total time 9:35
5 glorious miles with dee at turkey!
Wod at home rxd
9:21 (3:12/3:09)
Strength
95,115 and squat snatch 135
WOD Rx +
9:07 (2:53,3:14)
Strength @ 55/65/90 (power snatch)
WOD Rx’d
9:07-3= 6:07
(2:57/3:10)
Fun!!!
Strength
With 35# and 40#
Wod w/30# KB
6:57
+ Finisher
Stength
5 @ 115
5 @ 125
5 @ 135
—
Wod. Rxd.
1 – 2:52
2 – 2:57
Total: 8:49 – 3:00 = 5:49
Finisher with 55# kbell unbroken
65/75/90 (4 power snatched and 1 squat)
Wod as rxd
1. 3:00
2. 3:03
Total 9:03 -3=6:03
Carry with 35# kb unbroken. Should have went heavier.
Strength
5 w/35#
5w/45#
5 w/55#
WOD RX for 55+
1. 3:54
2. 3:57
Carry w/25# KG unbroken
I don’t like sprint wods and pretty much hate snatches…but I did like the KB carry!!
Strength:
105#
125#
140# (last rep at 160#, 5# PR)
WOD as rx’d
9:08
(3:02/3:06)
Strength
75#x5
95×5
115x 3 or 4 can’t remember.. Kind of lost track of time after A slight mishap.. Sorry Breck!
Wod rx 55#
3:06
3:08
5 @ 135#
5 @ 155#
4 @ 185#
Wod rx’d – 8:42-3=5:42
EMOM 1 @85
EMOM 2 @105
EMOM 3 2@125, 2@120 lots of misses in third round
WOD rxd
3:08 & 9:24