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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Squat Snatch EMOM:
3×3@75, 3×2@95, 3×1@115
WOD Rx:
1) 3 rounds
2) 2 rounds + 33 reps (3 Power Snatch)
w/Bar MU’s
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!
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 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
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
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
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!
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!!
Squat Snatch Complex
3@65
2@75
1@90
1st w/65# & Bar MU = 4 + 21 dubs
2nd w/65# & burpee C2B = 4 + 11 dubs
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!
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3 Squat Snatch TnG @ 75#
2 Squat Snatch TnG @ 115#
1 Squat Snatch @ 145#
–
WOD RXd = 4+5 and 4+1 – All unbroken
*All bar mu’s, but all singles.. don’t have the strength to string them in a workout just yet!
Squat snatch 65-75-85
WOD RX w/ burpee c2b
4+2C2B
3+3 Snatch
Snatch complex
3 @ 95
2 @ 115
1 @ 135
—
Wod. Rx’d.
A) 4 + 15 dubs
B) 3 + 1 BMU
Nice push Kevin!!
Squat Snatch
3×3, 115
3×2, 145
3×1, 175
Rx, BC2B
4 rounds
3 rounds
WOD Rx
1. 4rds + 32
2. 4rds + 3
Snatch complex
3 @ 95
2 @ 105
1 @ 125
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Wod. Rxâd.
A) 3 + 2 BMU
B) 3 + 1 BMU
Nice job Shawn!
Snatch cpx:
75 / 95 / 115
WOD RX:
1: 3 rounds even
2: 2 rds + 1 m/u
Snatch complex
3 @ 95
2 @ 115
1 @ 135
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Wod.burpee C2B
A) 4 + 2dubs
B) 3 + 13 dubs
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!!!!
Snatch complex 55-65-85
WOD with 65# and burpee CTB
1) 3 + 2 Squat snatch
2) 3 even
Squat snatch complex
3@95#
2@115#
1@135#
Wod rx
1st amrap: 3 rounds + 15 DU
2nd amrap: 3 rounds
Great picture Ben
Wod rx+: all power snatches
4rds
3rds
3×3 @ 95
2×3 @ 115
1×3 @ 135
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Wod with muscle up/attempts then switched to burpee C2B
A) 4 rounds
B) 3 + 8 dubs
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!
WOD
As Rx’d+
1: 2 shy of 4 rounds
2: 2 shy of 5 rounds
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