September 14, 2016

Wednesday 160914

Adios Amigos

12-9-6 reps for time:

-Snatches 135-155-185/95-105-125lbs MRX 95-105-115/65-75-85lbs
-Muscle-ups MRX 12-9-6 Pull-ups & Bar Dips (can break up sets i.e. for 12 reps 4sets 3 pull- ups – 3 dips)
**Athletes responsible for bar weight changes each round.

Post time to responses.

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23 thoughts on “September 14, 2016”

  1. Strength – OHS
    6@75% – 85
    4@80% – 95
    2@85% – 105
    2@90% – 115
    2@85% – 105

    WOD – instead of MRx, I went with the “1 foot in the grave” Rx for me but making progress. WOD at 75/85/95 and split up pull-ups and bar dips

    Good job 5am. Happy hump day.

  2. OHS – didn’t know my max so rep scheme was off
    6@155, 4@165, 2@175, 2@185, 2@195

    WOD
    12 snatch @ 135, 6 ring MU, 9 snatch @ 155, 4 ring MU in 14 minutes

  3. OHS (super tight shoulders, stayed light)
    6@ bar
    4@ 85
    2@ 95
    2@ 105
    2@ 115

    WOD:
    75/85/95lbs, pull-ups & ring dips
    10:19

    AMAZING job, Jessica! I hope to be able to snatch 15lbs over my BW for 6 reps (or 1 rep) some day! 😉

  4. OHS
    165-195-215-225-246(sorry Mike F I had to)

    WOD – HOA Teaser WOD #1
    20 HSPU 1abmat
    20 Russian KB 70#
    20 TTB
    20 OHS 95#
    20 Bar facing burpee

    3:45

    Minute 7:00-16:00
    12 snatch 135#
    9 snatch 155#
    6 snatch 185#

    no misses

  5. Looking good Big “D” climbing on that pegboard. I love it when athletes mix up MUs, Rope Climbs, Pull-ups etc..with some pegboard work. Multi-dimensional
    OHS
= 6@15lbs – 
4@35lbs – 
2@45lbs – 
2@
65lbs – 
2@
95lbs
    WOD:
MRX Weights with Ring MUs; 12-9-6 Snatch 95-105-115 & Ring MUs
    = 10:22
    Amazing demonstration of work capacity to all, not just Master’s that are able to complete this in the time cap to CF Games master’s specs! Crazy

  6. OHS to 150#

    WOD w/95-115-135 & ring MUs
    13:03

    What DB didn’t mention was I left the pegs halfway up the board and spent the good portion of 5 minutes trying to get them back. That peg board is tough.

  7. OHS
    6@115
    4@125
    2@140
    2@150
    2@140
    WOD rx’d
    15:32
    2 misses on 125# snatches..felt real heavy at the end of that!
    Thanks ladies!

  8. OHS
    6@135
    4@145
    2@155
    2@160
    Skipped last set

    WOD w PLU/bar dips, 95/105 snatches
    Round of 12 and 9 in 16 min– had an interruption in middle of WOD for 3-4 min.

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