January 23, 2017

Monday 170123

6min AMRAP:

-30 Doubles
-3 Squat Snatch 95/65 RX+ 115/75 MRX 75/55
-3 Bar Muscle-Ups or 3 Burpee C2B

Rest 3min

6min AMRAP:

-30 Doubles
-6 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-3 Bar Muscle-Ups or 3 Burpee C2B

Post rounds and reps for each AMRAP to responses.

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27 thoughts on “January 23, 2017”

  1. All strength @ 55#

    WOD w/55#, Burpee Pull-ups
    1 = 2 rds + 2 Sq Snatch
    2 = 2 rds + 1 Pwr Snatch

    Double unders were on today!

  2. Strength – Squat Snatch EMOM
    3X3 @ 75#
    3X2 @ 95#
    3X1 @ 115# failed second set

    WOD with DU, 75# Snatches,and muscle up progressions
    Round 1 – 3 rounds
    Round 2 – 2 rounds plus 6 power snatches.

    Due to a jacked up wrist, I opted not to do burpees and risk further injury so I did muscle up progressions instead. Paced and scaled myself just right on that one.

    Nice pic–No Excuses. Dang it I’ve had too many. Keep it up.

  3. 3 Squats Snatches @ 55#
    2 Squat Snatches @ 65#
    1 Squat Snatch @ 85#

    WOD w/ banded MU
    1st AMRAP = 3 + 1 squat snatch
    2nd AMRAP = 3 + 2 power snatch

  4. EMOM for 3 Minutes
    3 Squat Snatch TnG @ 135#
    EMOM for 3 Minutes
    2 Squat Snatch TnG @ 165#
    EMOM for 3 Minutes
    1 Squat Snatch @ 185#

    WOD
    Rx+
    1st AMRAP=5+3 Squat Snatches (213pts)
    2nd AMRAP=4+6 Power Snatches (192pts)
    Total score=405 reps

  5. EMOM x 3 min
    3 squat snatch@ 65#
    EMOM x 3 min
    2 squat snatch@ 75#
    EMOM x 3 min
    1 squat snatch@ 95#

    WOD w/65# and bar MUs
    1st AMRAP- 5 rounds + 30 double unders
    2nd AMRAP- 5 rounds

  6. Squat snatch complex
    3@65#
    2@75#
    1@85#

    Wod rx +
    1st amrap: 2 + 30 dubs + 1 squat snatch
    2nd amrap: 2 rounds + 30 dubs + 6 power snatch

    Great picture, so inspiring!

  7. Squat Snatch Complex
    3 @ 75#
    2 @ 95#
    1 @ 105#

    WOD mods: 75# and burpee PLU’s
    1st amrap: 4 + 1 DU
    2nd amrap: 3 + 30 DU + 5 Power Snatch

    Great noon class!!

  8. Ben and Breck you both inspire me everyday. Ben you are just Bad to the Bone and even though you can’t see Breck in this pic, he is a key instrumental piece to Ben being Bad to the Bone. Both of you keep it up!

    3 Squat Snatch TnG @ 75#
    2 Squat Snatch TnG @ 115#
    1 Squat Snatch @ 145#

    WOD RXd = 4+5 and 4+1 – All unbroken

  9. Snatch complex 35, 40, 45

    WOD w/35# and single and double for 2 reps, pull ups from box

    A) 2 rds, 15 singles, 15 doubles and 2 snatches
    B) 2 rds, 8 singles and 8 doubles

    And awesome pic Ben!!!!

  10. Strength
    55-70-85
    WOD 55# and banded muscle ups
    2rounds + 2 banded bar mu
    2 rounds + 5 PS

    Was good to work on the bar muscle up! Used a band to get the feeling of transitioning. My chest to bars are getting up there!

  11. Squat snatch:
    EMOM x 3min: 3 reps of 95
    EMOM x 3min: 2 reps of 115
    EMOM x 3min: 1 rep of 135
    *
    1st 6 min AMRAP: * did burpee C2B & used 115# for snatches
    3 rounds
    2nd 6 min AMRAP:
    2 rounds + 6 Power snatches

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