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.
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.
Breck reminder – CT Fletcher
Strength: Overhead Squat
Up to 140#
WOD MRX w/Bar MU’s:
11:43
OHS
6-4-2-2-2@75-80-85-90-85
WOD MRx
10:06
Core:
200m OH Dumbbell walk was all I had time for
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
I didn’t put my time in, oops. 8:24
Strength: OHS
6@75% 95
4@80% 115
2@85% 135
2@90% 155
2@85% 135
WOD:
did 95/105/115 weights, pull-ups and bar dips
12:00
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! 😉
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
OHS
6@100
4@110
2@115
2@125
2@115
Mod wod
65-75-85# power snatch
6-4-2 bar MU
13:24
Jess you’re a beast!!!
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
OHS
Up to 1 @ 215#
—
Wod. Rx’d for women
10:30
No Strength
WOD w/ 65/75/85 Snatches
12 Bar MU w/thin white band, tore bad
9/6 Pull-ups/Dips
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.
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!
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.
Wod rx’d: 3 mu left @ cap. Finished the other 3. Thanks for the push Justin. You’ll always be my beast. Xoxoxo
OHS Upto 95×1
WOd w 55, bar dips with band, pull-ups 7:21
OH kettle bell 100m walk with 15# each, OUCh!
Randy: 5:47 (PR by 1:47)
30 Bar Muscle-Ups: 7:34
OHS to 150#
WOD with
Snatch 115,125,135
Ring muscle le ups did 9,6,3 instead of 12,9,6
The 135 snatches were split snatch
13:25
OHS
6@100
4@110
2@115
2@125
2@115
Wod mrx: 8:20
100m oh kb walk with 35# kb
1mi L hang (knees bent)
OHS
6@ 90
4@ 95
2@105
2@ 110 (f) off balance!
2@ 105
WOD MRX
Pull ups and bar dips with toes touching ground:
8:41
OHS
6@95
5@115
5@125
3@135
3@140
3@145
1@150
Wod
105/115/125 & bar mu
15:42