Friday 160401
12min AMRAP:
6 HSPU RX+ 6 Strict HSPU
6 Dips (bar or ring) RX+ 6 Bar Muscle-ups
6 Split Power Snatch (alt lead leg) 115/75 RX+ 135/195 55+ 85/60
Post rounds and reps to responses.
Friday 160401
12min AMRAP:
6 HSPU RX+ 6 Strict HSPU
6 Dips (bar or ring) RX+ 6 Bar Muscle-ups
6 Split Power Snatch (alt lead leg) 115/75 RX+ 135/195 55+ 85/60
Post rounds and reps to responses.
Look at OkieDB out there…making people better. He’s a real life gingered version of John J.Rambo. So much better than….well, the other guy!
Wod with ring dips and #115
4 even rounds
Quit early cause I looked better than Conner half way through the wod. BTW his glasses aren’t even prescription. He wears them to look older so his times seem better!
4 rounds
115#
Sub’d-HSPU on box
“Active Rest Day” at home
10 min stretching
50 sit ups
70 alternating 1-arm Dumbbell Snatches, 25#DB
10 min stretching
TGIF! 😀
All of our Friday night athletes looking SO STRONG! Big congratulations to Shannon for placing top 200 in the world for her age division! Master’s qualifiers here you come! 😉
I’m looking for a partner for Bixby Triad April 30th.
Rx or scaled. If interested let me know! It’s a fun 1 day competition.
9189992638
Strength round 1: 75#, round 2: 85#
WOD: 75#, subbed 3 wall walks
3 rounds plus 1 split snatch
Strength: Snatch complexes
EMOM for 6 minutes then repeat with higher weight
1st 6 min: 135#
Even – 2 power snatch
Odd- 2 hang squat snatch
2nd 6 min: 155#
Even – 1 power snatch
Odd- 1 hang squat snatch
*
WOD- modified
3 wall limbs
6 ring dips
6 alternating split power snatch – 135#
– completed 4 rounds
WOD as rx’d: 4 rounds + 5 snatches
Cardio Collapse
Mod Partner WOD w/Cindi Carter
4 rounds for time:
20 DU each
10 DL 205# (lifted together)
400m run
20 DU each
400m run
10 GHD’s each
33:00
Snatch work
115
135
WOD Rx: Ring Dip/HSPU/115
6 rounds + 4 HSPU
tough wod
Snatch work EMOM’s:
1) 115#
2) 135#
—
WOD. Rx’d. MU into ring dips / Strict HSPU’s
5 rounds + 3 Split Power Snatch
6 Minutes
Even: 2 Power Snatches 135/155/165
Odd: 2 Hang Squat Snatch 135/155/165
3 Minutes rest
6 Minutes
Even: 1 Power Snatch 175/185/185
Odd: 1 Hang Squat Snatch 175/185(failed)/185
WOD
Rx+
HSPU’s & Bar MU’s unbroken
Rounds=6 + 5 HSPU’s
Sad to miss today’s workout. Looks fun!
First strength complex
65-70-75#
Second strength complex
85# for all
wod rxd – hspu’s, ring dips, 75#
3 rounds + 2 split snatch
Good wod to practice technique 🙂 not a fast one for me..
Strength w/55
Wod w/55, Box HSPU, Bar Dips
2 dips into 6th round
Core (Shoulder/Back) Development
EMOM 1: 65#
EMOM 2: 85#
Mod WOD w/75#
6 push press
6 Parallette bar push-ups
6 split snatches
4 rounds + 3 push-ups
First round – 115#
Second round – 135#
WOD rx’d with 3 BMU per round – 3 rounds + 1 BMU
Snatch
1) 115#
2) 135#
Wod Rx + 4rds
Strength
#15
#145
WOD ring/HSPU
5 rounds + 3 split snatch
WOD Rx w/ 115# and bar dips —
4rds + 3 HSPU
Core/shoulder development
Sooooo Proud of you Shannon!!! Awesome job!
Minutes
Even: 2 Power Snatches 135/135/135
Odd: 2 Hang Squat Snatch 135/135/135
3 Minutes rest
6 Minutes
Even: 1 Power Snatch 155/175/185(failed)
Odd: 1 Hang Squat Snatch 155/175/185(failed)
WOD
Rx+
only 3 strict HSPU per round
Rounds=3 + 2 HSPU’s
Wod RX.. 5 plus 3 Hspu
12min AMRAP:
3 Wall-climbs
12 Push-ups
6 Split Power Snatch (alt lead leg) 115#
5 rounds
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5k row
19:11