Friday 160219
10min AMRAP:
1 Snatch (Pwr or Sqt) *List Load
13 KBS 55/35 RX+ 70/55 55+ 45/25
10/7 Hand Release Push-ups
**Two Scores
1st score = Total Rds + Reps
2nd Score = Total Pounds Lifted in AMRAP (i.e. multiply snatch load x snatch reps lifted)
Post both scores to responses.
Not to be a total jerk (which let’s be honest, I am) but I’m not a big fan of this pic of Other Jim. Sorry Other Jim (yeah I’m really not) but:
1). The lighting is poor
2). Other Jim is a dude!
3). And any pic after yesterday’s was probably not going to impress (except maybe that pic of Nicole and Jessica with the kettle bells…..um where was I again…yeah right)
Anyway sorry, hey great pic of Other Jim Breck!!
Squat Snatches @115
5 hspu
Wod with #115 power snatches
6 rounds even
20 min EMOM
Even- 2 snatches – did power for all 10 sets (1st 5-135; next 3 did 155; last 2 did 175)
ODD- HSPU , did 1 negative each min
*
WOD: power snatch 175 for first then dropped to 155 for the rest; 70# KB
Total rds: 6 (144 reps)
Total snatch weight lifted: 950#
20 EMOM
Even: 2 Squat Snatches @65
Odd: 3 Strict HSPU (no Abmats; 1 rep after 10th minute)
WOD: Snatches @65 + KBS @45
Total Rounds: 5+1 Squat Snatch
Total Weight: 390#
20 min EMOM
even: 3 Parallete HSPU
odd: 2 Power Snatches @ 135
•
WOD with 165# and 70# KB
4 rounds + 1 snatch
825# moved
20 min EMOM
even: 2 power snatches (135×7;155×1, 175×2)
odd: 3 strict HSPU
WOD w/ 185#
5 Rounds plus 13 KBS
1110# moved
20 min EMOM (showed up late so I missed the first couple minutes)
even: switched between 3 kipping and 3 strict
odd: switched between 2 Power Snatches and 2 squat snatches @ 135
•
WOD with 135# and 70# KB
5 rounds + 13KB swings (only did 7 HRPU each round because I am a dumbass, not my morning)
810# moved
Skill Work
Even: 2 snatches 10 @ 85#, 10 @ 95# (power)
Odd: 3-4 HSPU (strict until failure, and then kipping)
WOD w/85# (started with 100# and peeled in round 2), 35# KB
8 rounds + 4 KBS
780# moved
Even: 2 snatches@105#
Odd: worked on kipping HSPU
WOD w/125# and 35# KB
5 rds
Missed 3 snatches
625#
Thanks for all you do for CF Jenks Jim! Much appreciated and love it when you are in class training.
Did not get to perform yesterday’s training and really wanted to do today’s training . Tough decision. As I have aged it is harder on me to do doubles, so I adjusted both days to fit in one package.
E2MOM
Tempo Back Squat – 185lbs – Speed back squat – 185lbs
Tempo Back Squat – 185lbs – Speed back Squat – 185lbs
Rest 3min
Row 250m – 16 Thruster 95lbs – 16 Pull-ups = 2:27
Rest 2min
Row 250m – 16 Power Cleans 95lbs – 16 Ring Dips= 3:11
Rest 3min
EMOM X 10min
Even = 1 Squat Snatch w/5sec pause in bottom 95lbs
Odd = 2 Strict HSPU
Rest 3min
5min AMRAP: – 1 Squat Snatch 95lbs – 13KBS 70lbs – 10 HRPU = 3rds Total Load = 285lbs
Went back at noon to keep Dave company and work MU and butterfly progressions. Thanks Hannah and Laura for the tips. Finally starting to click!
20 EMOM:
Even: 40 second handstand hold
Odd: 2 power snatch @ 135#
WOD: Snatches (135#) & KBS (70#)
Total Rounds: 6 + 2 KB Swings
Strength with 95#
Worked on hspu 1 mat and ring dips
WOD 100# 35# KB
7 rounds + 3 Hr pu
700# moved.
Failed 1 time. So that’s like 750# hehe.
Strength
Odd:#135
Even: 3 strict HSPU
WOD @#155/#70
5rds
#775 total
20 minute emom
Snatch
7 rounds @ 155
3 rounds @ 175
Hspu
Strict parallete
Kipping
1. Wod rx @195
6 + 10kb swing
2. 1365#
20 min EMOM
even: 2 Parallete HSPU
odd: 2 Power Snatches @ 135
•
WOD with 145# power snatches and 70# KB
5 rounds + 12 kbells
870# moved
20 min EMOM
even: 1-2 Parallete HSPU
odd: 2 Power Snatches @ 165
•
WOD with 175# and 70# KB
5 rounds
875# moved
Even
For 5 min 1 strict hspu
For 5 min 2 half depth strict hspu
Odd
2 squat snatch @155
WOD w/ 135# and 70#kb
– 6 rds + 7 push ups
– 945#
Learned split snatch mid WOD, so that was fun.
Emom
Power snatches with 80# first half then 85#
x3 Hspu’s (on thin green mat)
Wod rx +
6 rounds + 9 kbs
90# first rep then rest at 85#
Moved 515#
EMOM for 20mins:
Even mins = (2 Power Snatch) – 7rds@155#, 3@165#;
Odd min = (HSPU) – Various reps kipping along with parallete work;
WOD (w/175#, 165#, and 70# KB) = 6rds + 7 PUs and 1,165# lifted
Strength:
115# snatches (1 power, 1 squat each round)
Alternated between 2 strict HSPU w/ 2 ab mats, 3 strict HSPU’s with 3 ab mats, and 3 strict ring dips
WOD as rx’d w/ 135#
5 + 1 snatch
810# lifted
20min EMOM
Even: 115# snatches (power and squat)
Odd: 3-4 strict HSPU
WOD w/ 135# and 55# KB
5 rounds + 3 HRPU
810# lifted
110# snatch
3 strict HSPU with an mat
WOD with 115# & 35# KB
4 rds+ 12 KBS
Spent first 3 minutes trying to get 125# snatch then dropped to 115#
Strength
155# odd
5 HSPU even
WOD 155# 70#KB
6 rds (had to remove 20# on last rd. 135#)
910# moved