June 23, 2017

Friday 170623

13min AMRAP:
– 3 Bar MUs or 3 Burpee Pull-Ups
– Squat Snatch (see chart below for wt/reps)
– 9 T2B
– 6 Bar Facing Burpees
– Hang Squat Snatch

Snatch Chart (Load Determines Reps)

~RX 135/95 = 1 Rep; 115/75 = 2 Reps; 95/65 = 4 Reps
~RX+ 155/105 = 1 Rep; 135/95 = 2 Reps; 115/75 = 4 Reps
~MRX = 115/75 = 1 Rep; 95/65 = 2 Reps; 75/55 = 4 Reps

Post load, round and reps to responses.

DSC_2319

16 thoughts on “June 23, 2017”

  1. Squat snatch:
    1st 3 min EMOM- 2 reps per minute: used 95#
    2nd 3 min EMOM- 1 rep per minute: used 135#
    3rd 3 min EMOM- 1 rep per minute: used 155#
    *
    WOD as rx’d – did burpee pull-ups & 1 rep w/ 135#
    6 rounds + 1 burpee pull-up
    *
    Core: 40 GHD sit-ups and 20 ext

  2. Squat snatches
    3×2@105
    3×1@115
    3×1@125..failed some of these then got one at end..different trying to lift heavy @5am!
    WOD rx’d+ w/bar MUs and 105#
    7 rds+1 bar MU

  3. WOD Rx (135#) w/Bar MU’s:
    3 rounds + 3 reps (3 Bar MU’s)

    20 GHD
    20 Hip Extensions
    20 Abmat Butterfly Situps
    ~11 Glute Ham Raises (stopped due to cramp in calf)

  4. Strength: Squat Snatch

    2 reps EMOM for 3 mins=155#
    1 rep EMOM for 3 mins=175#
    1 rep EMOM for 3 mins=195#

    WOD RX+ w/155# and Burpee Pull Ups

    5 rounds plus 1 Squat Snatch

  5. Strength:
    3×2 @ 135#
    3×1 @ 185#
    1×1 @ 205#, failed the other 2 attempts

    Wod rx’d w/ 1@135#

    4 + 1 burpee (14 reps)

  6. Esquire Stephen is as strong and humble as they come. Makes my day when I have him in a class.
    Life and other WOD validations got in my way Wednesday, but; I really wanted to do the “Summer Solstice Chipper.” So today I chose it WOD RXd = 20:32 Really wanted a sub 20, I will take it.

  7. Strength:
    3×2@185
    3×1@205(had one miss but got it next attempt)
    3×1@225pr (hit the first one and failed the other 2)

    Wod Rx+:
    7 rounds

    Core development

  8. EMOM X 3 Minutes
    2 TnG Squat Snatch@155#
    EMOM X 3 Minutes
    1 Squat Snatch@185#(missed on third minute)
    EMOM X 3 Minutes
    1 Squat Snatch@185#(missed on third minute)

    WOD
    Rx+
    With bar MU’s and 155#
    Rounds=7+2 MU’s

  9. Strength
    3×2 attempted 185 but only hit 3/6 reps
    3×1@185
    1×1@205
    1×1@215(10lb pr)
    1×1@225(20lb pr) so so happy to hit this finally

    Wod as RX+ w/155
    6 rounds+ 4 TTB

  10. 1st EMOM: 65-65-75
    2nd EMOM: 75-85-85
    3rd EMOM: 95-100-105 (5# pr!)

    Wod w/burpee jumping pull-ups, 2 snatches @ 75#, hanging knee raises
    2 rounds + 3 burpee pull-ups

  11. “Summer Solstice Chipper” by DB (couple subs)

    For Time:
    -21 Deadlifts 95/65 RX+ 11575 MRX 75/55
    -21 Barbell Push-Ups MRX Push-Ups
    -21 American KBS 24/16kgs RX+ 32/24 MRX 20/12
    -21 Anchored Sit-ups RX+ GHD Sit-ups
    -21 Row (calories)
    -21 Pull-Ups
    -21 Goblet Lunges (alt/Stationary)
    -21 1 minute handstand hold
    -21 SDHP
    -21 Over Bar Burpees
    -21 T2B
    -21 Hang Power Clean
    -21 S2O
    -21 Back Squats
    -21 Russian KBS

    22:11

  12. Squat Snatch (literally my favorite)
    3×2 95#
    3×1 115
    1×1 135
    1 @ 145# (10lb PR) failed 6 times before hitting it. Just after Chad hit his. Extra motivation thanks Chad!

    WOD MRx. 3 rounds. Thanks everyone for the happy birthdays. Big 30.

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