June 30, 2016

Thursday 160630

3 RFT and Snatch Load

Run 600m
18 KBS 55/35 RX+70/55 MRX 45/25lbs
6 Over Box Jumps 24/20″ MRX 20/18″
12 T2B
Power Snatch Load Determines Reps

~RX 135/95 = 1 Rep; 115/75 = 3 Reps 95/65 = 4 Reps; 75/55 = 6 Reps

~RX+ 155/105 = 1 Rep; 135/95 = 3 Reps 115/75 = 4 Reps; 95/65 = 6 Reps

~MRX = 115/75 = 1 Rep; 95/65 = 3 Reps 75/55 = 4 Reps; 65/45 = 6 Reps

Post time and snatch load to responses.

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24 thoughts on “June 30, 2016”

  1. Power Snatch
    3-2-1-1-1 @ 55-75-85-85-85

    WOD = 19:15
    “Masters Modified” 🙂

    3 Rds
    600 m run
    18 KBS 25#
    6 20″ box step up & over
    12 GHD Sit ups
    1 Power Snatch 75#

  2. Power Snatch
    3@75; 2@85; 1-1-1@95

    WOD w/45# KB, jumped up and over on the box, and 95# PS = 15:52

    Just sore and tired after a tough week of WODs! 🙁

  3. Power Snatch
    3@85 2@95 1@105 1@115 1@120(failed)

    WOD w/55# KB, 105# snatch, and box jumps up and over
    14:00

    Core Development

  4. 7:30am
    Power Snatch
    3@135#
    2@155#
    1@165#
    1@175#
    1@185#

    WOD
    Rx+
    With 155# power snatch
    Time: 13:08

    50 GHD sit-ups for time=1:45

    1:30pm
    Jenks track
    5×100 meter sprints with 4 hurdles to jump on the final 50 meters of the 100 meters (jog back to start; around 45 seconds to 1 minute each)
    Rest 2 minutes
    4×100 meter sprints (50m out 50m back) rest 30 seconds b/w sprints
    0:15/0:15/0:16/0:16
    Rest 2 minutes
    3×200 meter sprints (100m out 100m back) rest 45 seconds b/w sprints
    0:29/0:31/0:32
    Rest 3 minutes
    2×400 meter sprints – rest 3 minutes b/w sprints
    1:08/1:13

  5. Looking STRONG, Max! Great job on that WOD today… starting Monday I’m going to be disciplined enough to count my macros too 🙂

    Power Snatch up to 105

    WOD w/ 95lbs & GHD
    16:36

    Great work, nooners!

  6. PS didn’t really happen, still one of the things that hurts my back

    WOD w 2 PS @ 85# and jump on/over 20″ box, 35# KB
    1 rd + 11 TTB at 22:00

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