Tuesday 180123
For Time:
-Run 200m
-15 T2B
Rest 1min
-50 Doubles
-15 WallBall Sit-ups 20/14 RX+ 15 WB GHD SUs(touch floor behind head & between legs)
Rest 1min
-Row 250m or A Bike 0.6km
-15 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55
Rest 1min
-Run 400m
-25 T2B
Rest 1min
-100 Doubles
-25 WallBall Sit-ups RX+ 25 WB GHD Sit-ups
Rest 1min
-Row 500m or A Bike 1.2km
-25 Hang Power Snatch
Post time to responses.
Power snatch: 3@95; 2@115; 1@ 135/155/165
*
WOD rxd except did all rows and lateral barbell skier jumps in place of DUs
*
18:45 (- 5 minutes of rest) – 13:45
PS up to 155 (f @ 165)
WOD Rx’d: 20:35-5:00 = 15:35
Hang Power Snatch: 3-2-1-1-1 @ 45-55-65-75-80
WOD w/45#bar, 8#WB, sub row for run, sub 10 cal/20 cal A-bike for dubs
Time: 24:25 – 5 min rest = 19:25
Hang Power Snatch up to 125# (either ties all time pr or new pr)
WOD as rx’d
19:25 – 5:00 = 14:25
Core Work
10-8-6-4-2 strict toes to bar
*20 dumbbell side bends each side after each set of T2B
Hang Power Snatch
3@115#
2@135#
1@155#
1@165#
1@165#
WOD
Rx+
1:01
1:11
1:33
2:09
2:54
3:41
Total time: 17:29-5:00(rest)=12:29
Strength:
135×3
165×2
185×1
205×0
205×0
205×0
205×0
Wod rx’d
19:57 – 5:00 = 14:57
1:08
1:16
1:49
3:07
3:05
4:32
Strength
135-165-185-205-226 (1lb pr) haha
Wod rx+
19:31-5:00 = 14:31
Ghd wall ball murdered me
#WODAtSea
4rnds partner wod
800m row (200m at a time)
Dumbbell swings (55#/35#) while partner wall sits
10 pull-ups while partner handstand holds
Hang power snatch
Only went up to 125#
WOD rx’d+
20:56?-5:00=15:56
Hang Power Snatch
3@115#
2@145#
1@165#
1@185#
1@205#
WOD Rx’d but w/ 115#
20:47-5:00=15:47
Wod MRx
75#, Bamboo V-ups
21:42-5=16:42
Hang snatch
175#
Wod RX +
1, 1:00
2, 1:10
3, 1:50
4, 2:13
5, 3:17
6, 4:59
Total 19:29-5:00= 14:29
MRx Mod Wod
bike-bike-row
20:35-5= 15:35
Hang snatch
Up to 130# (I think pr!)
Wod rx +
18:40 -5:00= 13:40
Abs & handstand practice
Hang power snatch
3@135
2@165
1@185
1@205- caught in power position
1@205- caught below parallel
Wod RX+
19:41-5:00 Rest 14:41
Core my Meredith after as well as handstand holds sort of!! And L sit practice
HPS
145#
WOD with assault bike
25:36
Strength: Hang Power Snatch
3@115
2@135
1@155
1@165
1@175 (25% shoulder press)
HPS
3@65, 2@75, 1@80, 1@85, 1@90
WOD
row/GHD
assault bike (10/20 cals)/14# WB sit-ups
row, 65# HPS
22:53 – 5:00 rest = 17:53
Strength:
HPS – up to 165#
Failed 175# (2)
——
Wod RX
18:14 – 5:00 = 13:14
HPC
Up to 135
Wod rx 95#
19:07-5
14:07
Hang Power Snatch
3@105
2@105
1@115
1@125
Failed @135 3 times, just could drop under it
WOD 65# w/all rowing (got 22 dubs in a row!!!)
23:12-5=18:12
Tabata abs by Mere
Failed at 130# not 135# oops!
HPS, 175
HPS to 165#
WOD Rx’d
23:14
HPS:
3@155
2@165
1@185
1@205
1@220 (F)
1@ 220 PR 5lbs
Wod RX+
19:18-5:00+14:18