March 14, 2017 25 Comments / Workout of the Day (WOD) / By Breck Tuesday 170314 4min AMRAP -3 Squat Snatch 115/75 RX+ 135/95 MRX 95/65 -6 Burpee Pull-Ups RX+ Burpee C2B 4min Rest 4min AMRAP: -3 Power Snatch 115/75 RX+ 135/95 MRX 95/65 -6 Bar Facing Burpees Post rounds and reps to responses. Photo credit: Chrissy Harrison
Ali March 14, 2017 at 7:15 am Sq Sn & MU’s E2MOM Snatches all @ 65# 1Bar MU w/ band/dips 4 min AMRAP w/ 75# 3 Sq Sn 6 burp pull-ups 3 rds+ 2 snatches 4 min AMRAP 3 P.Sn 6 BFB’s 4rds+2 Snatches Reply
Pete March 14, 2017 at 7:31 am Strength: SS up to 115#, 7 PU/C2B & 7 dips each round AMRAP 1: 2rds + 5 burpee pullups (95# on SS, lost some time removing 20# after first round and a couple of missed snatches at 115# in 2nd). AMRAP 2: 5 rds + 1 PS (115#) Reply
angie March 14, 2017 at 7:59 am Skills: Squat Snatches 5-4-3-2-1 @ 55-55-65-65-65 Worked strict pull ups Attempted banded bar M/U (Good Job Ali!!) WOD: AMRAP 1, MRx = 2 rds + 3 sq snatch AMRAP 2, MRx = 4 rds even Reply
Kevin Fath March 14, 2017 at 8:14 am Strength: Squat Snatch 5@95, 4@105, 3@115, 2@135, 1@155 Attempted ring MU’s without a false grip WOD Rx+: 2 rounds 4 rounds Reply
Melissa March 14, 2017 at 1:04 pm Strength 75-80-85-95-100 Practiced bar MU aka chest 2 bars! So frustrating– I’m plenty high enough TBD Wod RX Round 1: 3 rounds Round 2: 5 rounds + 3 burp Reply
R. Alonso March 14, 2017 at 1:35 pm Strength – took me a while to get my squat snatches down – a lot of failed reps. Worked up to 105# Also practiced my HSPU – thanks Nicole for the coaching WOD Mrx (95#) Round 1: 3rds even Round 2: 5rds + 3SS Reply
Max March 14, 2017 at 1:59 pm MU 3-3-3-3-3 Work power snatch up to 185 WOD- mod 135 power snatch + burpee ctb 1. 3 rounds 2. 4 rounds Reply
georgie March 14, 2017 at 2:29 pm squat snatch up to 105# ring MU progression wod as rxd round 1: 3 rounds round 2: 6 rounds + 3 ps + 1 bfb Reply
Hodgie March 14, 2017 at 2:55 pm snatch up to 155# MU- 2-1-2-4-3 wod rxd 4 rds + 1 sqt snatch 5 rds Reply
Jessica March 14, 2017 at 3:09 pm Squat snatch Just went up to 105# today Muscle ups Sets of 5..missed last set of them WOD rx’d 3 rds+1burpee pull up 6 rds+1PS Reply
Chad Warren March 14, 2017 at 6:05 pm Squat snatch 5@135 TNG 4@165 TNG 3@185 2@205 0@225 (close) MU 5-5-3 then focused on last sets of snatch WOD RX+ 1- 4 rounds 2- 6 rounds Reply
JC March 14, 2017 at 7:05 pm Muscle ups – Got my first and second ring muscle ups ever Squat snatch – 95-115-125-135-145 WOD Rx – 1. 3 rds + 2 squat snatches 2. 5 rds Appreciate the coaching on the MUs today Breck! Reply
Blocker March 14, 2017 at 7:08 pm Squat snatch (ouch, did 17.3 3 times between Friday and yesterday) 5@ 135 4@ 145 3@ 165 1@ 185 1@ 185 Ring MU’s – 3 unbroken each round Wod w/ 135# 3 4+1 Reply
Nikki March 14, 2017 at 7:42 pm Snatch up to 2 @ 95 Worked bar muscle ups WOD RX 1- 3rds plus 2 burpee pull-ups 2- 4rds plus 5 burpees. Reply
TS March 14, 2017 at 7:49 pm Alternating E2MOM Squat Snatch 5@115-4@135-3@155-2@175(fx4)-1@175 Strict Pull Ups 15-10-8-7-10 * WOD rx 4 rds 5rds + 2 PS Reply
Damon March 14, 2017 at 9:31 pm 5-4-3-2-1 squat snatch 75/95/115/135/155 Ring MUs WOD as rxd 3 + 1 SS 4 + 1 burpee Reply
Dan March 14, 2017 at 9:51 pm Squat snatch up to 145# Muscle ups 1-3-3-3-4 WOD 1: 2+3 squat snatch WOD 2: 3+2 BOBs Reply
Kevin March 14, 2017 at 9:58 pm Squat snatch up to 145# Muscle ups 3-3-3-3-3 WOD 1: 3 + 1 squat snatch WOD 2: 5 Congrats JC! Reply
Breck March 15, 2017 at 4:02 am Muscle Ups=7-7-7-7-7 (all sets unbroken) Squat snatch 5@135 TNG 4@165 TNG 3@185(had 2 misses before I made the 3) 0@205 3@205 WOD RX+ 1- 4 rounds 2- 6 rounds Reply
JORDAN W March 16, 2017 at 1:09 pm MU=4,3,3,3,3 Squat snatch 5@135 4@165 3@185 3@215 2@225 RX 1-4 rounds plus 1 Burpee pull-up 2-7 rounds Reply
Sq Sn & MU’s E2MOM
Snatches all @ 65#
1Bar MU w/ band/dips
4 min AMRAP w/ 75#
3 Sq Sn
6 burp pull-ups
3 rds+ 2 snatches
4 min AMRAP
3 P.Sn
6 BFB’s
4rds+2 Snatches
Strength: SS up to 115#, 7 PU/C2B & 7 dips each round
AMRAP 1: 2rds + 5 burpee pullups (95# on SS, lost some time removing 20# after first round and a couple of missed snatches at 115# in 2nd).
AMRAP 2: 5 rds + 1 PS (115#)
Skills:
Squat Snatches 5-4-3-2-1 @ 55-55-65-65-65
Worked strict pull ups
Attempted banded bar M/U (Good Job Ali!!)
WOD:
AMRAP 1, MRx = 2 rds + 3 sq snatch
AMRAP 2, MRx = 4 rds even
Strength: Squat Snatch
5@95, 4@105, 3@115, 2@135, 1@155
Attempted ring MU’s without a false grip
WOD Rx+:
2 rounds
4 rounds
*2@125# not 135#
Strength
75-80-85-95-100
Practiced bar MU aka chest 2 bars! So frustrating– I’m plenty high enough
TBD
Wod RX
Round 1: 3 rounds
Round 2: 5 rounds + 3 burp
Strength – took me a while to get my squat snatches down – a lot of failed reps. Worked up to 105#
Also practiced my HSPU – thanks Nicole for the coaching
WOD
Mrx (95#)
Round 1: 3rds even
Round 2: 5rds + 3SS
MU
3-3-3-3-3
Work power snatch up to 185
WOD- mod 135 power snatch + burpee ctb
1. 3 rounds
2. 4 rounds
squat snatch up to 105#
ring MU progression
wod as rxd
round 1: 3 rounds
round 2: 6 rounds + 3 ps + 1 bfb
snatch up to 155#
MU- 2-1-2-4-3
wod rxd
4 rds + 1 sqt snatch
5 rds
Squat snatch
Just went up to 105# today
Muscle ups
Sets of 5..missed last set of them
WOD rx’d
3 rds+1burpee pull up
6 rds+1PS
WOD
Mrx (95#)
Round 1: 3 rds + 2 SS
Round 2: 5 rds
Snatch failed 115#
WOD w/ 85#
1- 2 rds + 3 SS
2- 2 rds + 2 PS
Squat snatch
5@135 TNG
4@165 TNG
3@185
2@205
0@225 (close)
MU
5-5-3 then focused on last sets of snatch
WOD RX+
1- 4 rounds
2- 6 rounds
Wod Rx
1. 3+3
2. 5+3
Muscle ups –
Got my first and second ring muscle ups ever
Squat snatch –
95-115-125-135-145
WOD Rx –
1. 3 rds + 2 squat snatches
2. 5 rds
Appreciate the coaching on the MUs today Breck!
Squat snatch (ouch, did 17.3 3 times between Friday and yesterday)
5@ 135
4@ 145
3@ 165
1@ 185
1@ 185
Ring MU’s – 3 unbroken each round
Wod w/ 135#
3
4+1
Snatch up to 2 @ 95
Worked bar muscle ups
WOD RX
1- 3rds plus 2 burpee pull-ups
2- 4rds plus 5 burpees.
Alternating E2MOM
Squat Snatch
5@115-4@135-3@155-2@175(fx4)-1@175
Strict Pull Ups
15-10-8-7-10
*
WOD rx
4 rds
5rds + 2 PS
Wod all power 135#:
3 rds
5+1 burpee
5-4-3-2-1
squat snatch 75/95/115/135/155
Ring MUs
WOD as rxd
3 + 1 SS
4 + 1 burpee
Squat snatch up to 145#
Muscle ups 1-3-3-3-4
WOD 1: 2+3 squat snatch
WOD 2: 3+2 BOBs
Squat snatch up to 145#
Muscle ups 3-3-3-3-3
WOD 1: 3 + 1 squat snatch
WOD 2: 5
Congrats JC!
Muscle Ups=7-7-7-7-7 (all sets unbroken)
Squat snatch
5@135 TNG
4@165 TNG
3@185(had 2 misses before I made the 3)
0@205
3@205
WOD RX+
1- 4 rounds
2- 6 rounds
MU=4,3,3,3,3
Squat snatch
5@135
4@165
3@185
3@215
2@225
RX
1-4 rounds plus 1 Burpee pull-up
2-7 rounds