Friday 160729
Sprint AMRAPS
3 min AMRAP:
6 Power Cleans 115/75 RX+ 155/105 MRX 95/65
6 S2O
4 Over Bar Burpees
Rest 2 min
3 min AMRAP of:
6 S2O
6 Hang Power Clean
4 Over Bar Burpees
Rest 2 min
2min AMRAP:
6 G2O (no snatches)
3 Over Bar Burpees
Rest 2 min
2min AMRAP:
6 Hang Clean to S20
3 Over Bar Burpees
Post results for each AMRAP to responses.
Complex up to 115#
AMRAP’s RX’d
1st- 2 rds + 6 S2O
2nd – 2 rds + 6 HPC
3rd- 2 rds
4th- 2 rds
TGIF!!
Complex: PC + S2O + HPC + S2O
Up to 215
WOD as rx’d
3 rounds + 6 PC
3 rounds
2 rounds
2 rounds + 1 HPC to S2O
Strength Complex: PC to S2O to HPC to S2O
65-75-85-95-100-105
WOD MRx (65#)
1. 2 rds + 2 S2O
2. 2 rds + 3 HPC
3. 2 rds =
4. 2 rds
TGIF! 😀
Congrats on your PR today, Jewel!
Complex: 165-185-205-215-225-235;
WOD as RX’d (115):
RD1= 4rds, RD2= 3+3 OBBs, *RD3= 2+2OBBs, RD4= 3rds;
*1st rd of 3rd amrap did S20 instead of G20;
Total Reps = 180 reps
In regards to the pic, “when the arm bends the power ends” 🙂
Strength Complex up to 135# (1 PC + 1 S2O + 1 HPC + 1 S2O)
WOD as Rx’d
#1 – 4 + 5 S2O (??)
#2 – 3 + ? S2O
#3 – 3 + 1 G2O
#4 – 3 + 3 HPC
Posting without my paper and too many hours have passed to remember some of the sprint WOD rep details. 🙁
Strength complex of 1 power clean to 1 S2O to 1 HPC to 1 S2O
135/185/205 completed. Attempted 225 twice- each time failed last jerk
*
WOD as rxd
1st AMRAP- 3 rds + 3 burpees
2nd AMRAP- 3 rds + 3 HPC
3rd AMRAP- 2 rds + 4 S2O
4th AMRAP- 2rds + 4 HPCtoS2O
+
Total reps= 162
Complex (1 power clean-1 S2O-1 hang power clean-1 S2O)
85, 105, 125, 135, 145, 155
Wod rx
1: 4 rounds + 6 S2O
2: 3 rounds + 1 hang clean
3: 3 rounds
4: 3 rounds + 2 hang clean to S2O
Strength complex:
135/155/175/185 – failed HPC
WOD Rx:
1: 3 rds + 1 PC
2: 2 rds + 6 hpc
3: 2 rds
4: 1 rd + 6 HC to s2o
Strength Complex: PC to S2O to HPC to S2O
185-225-255-275
WOD Rx
1. 4+1 (65)
2. 4 (64)
3. 2+6 (24)
4. 3 (27)
Total reps 180
Strength complex
(1 PC to 1 S2O to 1 HPC to 1 S2O)
105-125-135-140
–
Wod 1: 4 rds + 3 s2o
Wod 2: 3 rds + 1 hpc
Wod 3: 2 rds + 1 burpee
Wod 4: 2 rds + 4 hpc s2p
1 Power Clean + 1 S2O + 1 Hang Power Clean + 1 S2O
165/185/205/215/225/235
As Rx’d
WOD#1=3+1 Burpee(61)
WOD#2=3+2 Buprees(62)
WOD#3=3(27)
WOD#4=3(27)
Total score=177
1 PC + S2O + HPC + S2O
185#
205#
225#
235#
Wod with 95#
3 + 12 (60)
2 + 6 (38)
3 (27)
3 + 4 (31)
156
Strength up to 125#
WOD Rx’d
AMRAP 1: 3 rds
AMRAP 2: 2 rds + 6 S2O + 1 HPC
AMRAP 3: 2 rds
AMRAP 4: 2 rds
Complex to 215# failed second S2O @220#
WOD rx
3 rounds +6 S20
2 rounds +6 HPC
2 rounds + 6 G20
2rounds + 1 G20
100cal bike in 7:56
Mod WOD
50 cal bike
50 lunges
50 pull-ups
50 step-ups 20″
50 push-ups
5 rope climb
24:22
Ropes took 5 mins 😮
Thanks for the workout Nicole!
Found paper…all my scores were correct except #2 = 3 + 6 HPC
Strength complex —
135-155-175-185 (failed 2nd S2O @ 195)
WOD Rx —
3 rounds
2 rounds + 6 HPC
2 rounds
1 round + 6 HPC to S2O
PC-S2O-HPC-S2O
115-135-145-155-170
WOD w 85#
1. 1+ 1 burpee
2. 1 +1 burpee
3. 6 s2o, got distracted and didn’t finish
Heaviest I’ve DL’d or cleaned in over a year and a half, felt good!
Complex = 165, 185, 205, 215, 225
WOD Rx
1. 4 rds (64)
2. 3+2 S2O (50)
3. 2+6 G2O (24)
4. 2+2 S2O (20)
Total = 158
400 m walking lunges
Then…
3 rds
5 triple push-up burpees
5 stadiums
Strength Complex up to 205# (1 PC + 1 S2O + 1 HPC)
WOD as Rx’d:
#1 – 4 + 5 PC
#2 – 3 + 1 Burpee
#3 – 2 + 5 G2O
#4 – 2 + 5 HPC 2 S2O
Strength up to 70# (got the Power Clean and push press w/75#)
WOD w/55#
2 rds + 6 Power Cleans + 3 S2O
2 rds
1 rd +6 G2O
1 rd + 3 hang cleans