Wednesday 161019
“Bi-Polar Nicole” by DB
23min AMRAP
-Run 400m
-Max Reps Pull-Ups or Muscle-Ups (ring or bar) until you come off bar or rings
-Row 400m
-Max Reps T2B until you come off bar
Score = Total reps Pull-Ups and T2B combined, just keep a running count
***Athletes can pick which one to start with first.
Compare to October 15, 2015.
Snatches @95#
WOD as Rx’d w/Bar MU’s: Starting w/ Row & T2B
T2B: 20, 14, 17
MU: 2, 1, 2
Total: 56 reps
Snatches w/ 65#, alternated bwtn Power & Squat.
WOD
Strict pull-ups with thin blue band- 18
TTR- 34
52 total reps
Snatches with 55#
only one set squat snatch
WOD:
3 rounds
Pull-ups: 16+12+12 = 40
TTB: 8+10+6 = 24
Total = 64 reps
Two PR’s today:
16 unbroken pull-ups (yay!!)
WOD score by 8 points
🙂
Snatch Strength w/ 75#…..did 3 PS and 2 SS for all the EMOTM sets
WOD as Rx’d w/ pull-ups….started with the run
Pull-ups = 65
T2B = 40
Total = 3 rounds + ?m and 105 reps
Wod
With 1 k rows, pull-ups, 400 m row and toes thru rings
3 1/2 rounds
85 pull-ups
32 ttr
–
Fun one
1 k bike***
Strength all power snatches at 75#
Wod RX
Pull ups: 34
Ttb: 34
Total: 68
Snatch strength@85#
5x5squat snatches
5x5hang power snatches
WOD w/ring MU’s and TTB
MU’s
8,5,5=18
TTB
20,20,20=60
Total=78
Been off a week and boy did it feel like it…
Great job on PR’s Angie!
Strength @ 115#
WOD Rx
Pull-ups = 30,16,15
TTB = 19,16,13
Total = 109
Snatches
All power @66#
WOD
4 rds of runs and pullups
10-11-12-8
3 rds of rows and t2b
10-10-10
71 (pr, sadly!!)
Strength:
EMOM 5 Snatch – 135# – Completed
EMOM 5 Hang Snatch – 135# – Completed
WOD Rx:
Pull up = 20-15-16-12 = 63
TTB = 22-16-15 = 53
Total 116 (not sure how it added up to 119 when Royce and I were figuring it during class)
Strength:
EMOM 5 Snatch – 115# – Completed
EMOM 5 Hang Snatch – 115# – Completed
—
WOD Rx’d w/ Muscle Ups & TTB
MU: 8-7-6-6 = 27
TTB: 10-10-11 = 31
Strength:
Squat Snatch 5×5: 75# (~60% of 1RM)
Hang Snatch 5×5: 75#
WOD:
Regular PLU’s & T2B
PLU’s: 12-12-9 = 33
T2B: 10-10-8 = 28
Total: 61
The unbroken T2B of 10’s are a PR for 🙂 Getting better! Great class today
Strength complex (practice for AOK5 this weekend) 3DL, 2HC, 1 FS (can’t put bar down) 85-105-115-125-135-145-155-165
WOD:
400m row
5 butterfly pullups
400m run
10 t2b
4 rounds even. (Only 4 t2b at time cap)
Tough after all the “fun” in Vegas
Strength – EMOM 5X5 at 85# went light to hopefully keep good form.
3 Power Snatches and 2 Squat Snatches
Rest 2 min
3 Hang Power Snatches and 2 Hang Squat Snatches
WOD as Rx started with run
Pull ups 15/13/11/7 = 46
T2B 10/8/7 = 25
Total 71
Good seeing you again Linda. Keep up the awesome work. Thanks Nicole for telling me not to drop. I got one more pull up at time cap.
Who is that guy with those ugly socks???
Strength: 135#
Wod: participated
Angie, congrats! I always look at your posts and am amazed!!
I am even more amazed that you go 5 days in a row almost every week..
except when you are on your beautiful vacations!!!
And thanks Paul! I can just say I showed up! It was great
seeing you again too!! Keep up the good work! (and great pic too…
socks and all!!!!)
Strength w/only 35#
WOD started with run
45 jumping pull-ups
30 knee raise
Total: 75
was on 3rd rd and got 352M row at time cap
Only snatch, alternating between power and squat. All at 95#
Strength:
EMOM 5 Snatch – 95# – Completed
EMOM 5 Hang Snatch – 95# – Completed
WOD Rx:
Pull up: 20-20-17-20 = 77
TTB: 15-15-13-12 = 55
Aw! Thanks, Linda!!
EMOM 5 Snatch – 135# – Completed
EMOM 5 Hang Snatch – 135# – Completed
WOD Rx’d: Total = 128 reps;
PUs = 25-20-20-20 = 85
TTB = 16-15-12 = 43