Wednesday 180404
For Time:
-9 OHS 95/65 RX+ 115/75 MRX 75/55
-200m Row or Run or 0.5km A Bike
-9 Power Snatch
-15 Front Squats
-400m Row or Run or 1km A Bike
-15 Hang Power Snatch
-21 Back Squats
-600m Row or Run or 1.5km A Bike
-21 SDHP
Straight into
“Finisher”
5min to establish a 2RM Hang Snatch
Post time and “Finisher” to responses.
Photo Credit: Chrissy Harrison
Back Squat
8@225#
8@225#
5@250#
20@225#
WOD
With 75# and Assault Bike
Everything unbroken
Time: 8:43
“Finisher”
2 Hang Squat Snatch@165#
Bk sq 8-8-5-5 @ 85-85-105-105
WOD MRx
All rowing
13:11
Finished
2 hang split snatch @ 85
Back squats
8@255
8@255
5@280
9@265
Wod with 75lbs and assault bike
Time=9:54
2 rep max squat snatch
2@165
2@170
Back Squat
8@245#
8@265#
5@275#
10@245#
WOD RX+ w/ Row
10:23
Finisher
2 Hang Snatch @ 165#
Back squats
8@165#
8@165#
5@190#
7@175#
Wod rx w/rowing
18:44
Finisher
95# (1 hang power – 5# pr/1 hang squat – ties pr)
Back Squats
8@145
8@145
5@165
10@155
WOD as rx’d w/rowing
11:02
5 min to find 2RM Hang Snatch (power)
2@120
Strength: Hang Split Snatch (Right leg only)
8@115
8@115
5@135
8@135
For time:
3 MU’s (Ring)
0.5km Bike
9 Snatches (Muscle)
5 MU’s (1 Ring; 4 Bar)
1.0km Bike
15 Hang Snatches (Mostly muscle)
7 MU’s (Bar)
1.5km Bike
21 SDHP’s
17:24
Finisher: 2 RM Hang Split Snatch
155#
Back squat
8@225
8@225
5@255
10@245
Wod rx (run)
9:57
Finisher
2@155#
Squat
8@275
8@275
5@345
10@345
Wod RX + bike-run-rrow
11:20
Finisher
2@205 hang squat snatch
Failed 225
Back squats
185-185-215-235×12
Wod RX run-row-bike
9:34
Finisher
185-205
Back squats
8@125
8@125
5@135
10@130
Wod RX all runs
10:45
Finisher
75-85-95
Got my first bar MU after class!!
Took it easy on knees today and did yesterday’s strength
Bench Press
8@205
8@225 (5+3 after about 30 seconds because I messed up)
5@245
10@205
WOD as rx’d with rows
10:48
Finisher
2@115
Congrats to my wife on her first bar MU!
**SPARTAN CHALLENGE**
We still have open spots in all divisions. 5 days left to register and get the free Under Armour shirt!
Also, if you are unable to compete but would like to help out with judging please email us at spartanchallengebixby@gmail.com
Back squats
8@135
8@135
5@155
8@145
WOD rx’d w/assault bike…forced myself to bike
10:45
Finisher
115
Should have started heavier to give myself more time for the 125#
Strength:
8@285
8@285
5@325
15@305
Wod Rx:
9:53
“Finisher”:
2@205
Skill work:
6-5-4-3-2-1 of:
– Ring muscle ups
– parallete Hspu
*15 GHD after each round
Back squat
8@175×2
5@195
7@185
Wod rx w/ row
9:08
Finisher hang squat snatch
Up to 105#
Built up to 130# after cap
Bench strength from yesterday
—
Wod. Rx’d. (Bike-Row-Run)
10:20
Finisher: 135, 145(f 2nd rep)
Back squat
8@225
8@225
5@275
8@255
WOD as Rxd
Run/row/row
15:17
Finisher
Hang snatch
135
Box Squat with :02 pause.
8@225-8@225-5@275
Max reps at 250-12
WOD run/bike/row
-10:24
Biking second destroyed me.
Back squats
8@300
8@300
5@340
20@300 straight smoked my legs
Wod RX’D all runs
11:10 regretted the back squats during this so much
Finisher
165
Skill work
6-5-4-3-2-1
Ring muscle ups
Strict parallette HSPU
15 GHD after each set
Fun day
Wod. Rx’d. (AB – Run – Row)
12:36
Rough today – good job nooners!
Strength
3×400 m run
10 s2o 95
1x 400 m row
10 s2o 95
Wod RX
All runs
10:40
Back Squat
8@155
8@170
5@185
7@170
Not at my percentages but form in the ones was good
WOD Rx’d w/all rowing
10:13
Finisher-hang power snatch
115
After the cap 120
Tabata Abs and some GHDs and hip extensions
Back Squat:
8 @ 185
8 @ 205
5 @ 255
12 @ 215
—
Wod RX
10:46
145#
155# Failed the Second Rep
—-
Ab Circle.
Back squat e3mom
8@205#
8@205#
5@220#
5@220#
WOD 95#, a.b., row, run
15:57
2-rep Hang snatch at 145#
20:57
50 ghd sit-ups
1min high plank hold
Back Squat:
8@335
8@335
5@365
4@405 (f) 5th rep
Wod RX:
9:56
2 rep Max @185
All runs