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.
Snatch up to 155#
–
Mod wod
3 rds
40 cal bike
18 kb 55#
6 burpee step ups
12 ttb
1 snatch 135#
16:00
Hubba hubbaaaaaaa!!
Worked up to 165 on power snatch
WOD AS RX
Used 55# KB
And used 135 for the snatch load
15 minutes flat
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#
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! 🙁
Strength: power snatch
3@155; 2@165; 1@175; 1@185(f); 1@185(f)
*
WOD rx+ (70# KB, 155# snatch)
22:48
Max was complaining no one was complimenting his picture so here is Max
You look fabulous Max!!!
Max those are really nice looking wrist wraps!
PS: worked on mechanics at 60
Wod 22:06 with 600 row, 35# Kb, step over the box, GHD, and 3 PS at 60
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
Power snatch
135-155-185-195-205
Wod rx (jumped on and over) 135#
14:15 unbroken on all
Power Snatch up to 105#, f 115# x2
WOD w/75, all rows, step overs, and GHD’s
16:48
power snatch up to 100# tied pr (failed 105#)
wod as rxd
45# kb and 85# snatches (x 2reps/rd)
box jump overs
15:35
50 ghds
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
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!
Power snatch
3@85-2@95-105-115-125
WOD rx’d w/95#
16:33
Looking good max!
Power snatch
3@115, 2@125, 1@135, 1@140, 1@145f
Wod w box jump then over & 6reps 75#
16:01
PS up to 155
•
WOD as rx’d w/ 135:
13:58
PS up to 155
—
WOD. Rx’d w/ 135:
14:00
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
PS up to 125#
WOD RX’d @ #95
16:32
50 GHD’s
25- sit up presses w/25lb plate
25 regular sit ups
PS
up to 175-185f
wod w/ 80# KBS & 155#PS
22:40
Power snatch
115, 135, 140, 145, 155 (failed)
WOD with 135#
19:18
Power snatch to 160#
WOD @135#
17:41
slow today