Friday 180824
“Full Throttle 2” by DB
4 RFT:
-40 Doubles
-4 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-4 OHS
-200m Row / Run or 0.5km A Bike
– 2 Squat Snatch
**REST 1min after each round
Post total time minus 3 minutes of rest to comments.
Friday 180824
“Full Throttle 2” by DB
4 RFT:
-40 Doubles
-4 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-4 OHS
-200m Row / Run or 0.5km A Bike
– 2 Squat Snatch
**REST 1min after each round
Post total time minus 3 minutes of rest to comments.
Strength:
Stayed at 115# and did multiple reps of each.
WOD Rx’d (bike/row/row/bike):
12:54-3:00=9:54
Strength 35-35-45-45-55-55-65-65
WOD w/singles, 55#, run/row/run/row
1. 2:35
2. 2:18
3. 2:37
4. 2:23
Final time 12:53-3:00=9:53
TGIF !!
Strength 55-65-75-85
Wod rx-12:47 with rest time removed. Ran. But sure need to run faster than molasses.
4 power snatch @65/ 10 GHD
4 C&J@75/10 GHD
4 PS@75/10 GHD
4 C&J@85/10 GHD
2 PS@85/10 GHD
2 C&J@95/10 GHD
1 PS@95/10 GHD
2 C&J@95
WOD 4RFT
8 cal bike
6 PS@75
200m row
4 C&J
Rest 1 min
14:36-3:00=11:36
WOD RX 10:44-3:00=7:44
Strength up to 85#
WOD 55# and dubs
2:11
2:34
2:39
2:37
13:01-3= 10:01
Strength:
3 rounds of 8 @ 225 back squat
Power Snatch -> OHS: 115-135
Squat Snatch: TNG 2@135 2@155 2@175 3@205 (no misses)
WOD Rx+ row
10:24 – 3:00 = 7:24
Splits
1. 1:43
2. 1:45
3. 1:56
4. 2:00
Power Snatch and Squat Snatch up to 165 (f snatch balance and failed ss twice before I got it)
WOD as prescribed except 8 cal bike for 40 du
12:48 – 3:00 = 9:48 (two fails total, both on final rep)
I participated at noon but not at full throttle.
2 Power Snatch+2 OHS@135#
2 Squat Snatch@135#
2 Power Snatch+2 Snatch Balance@155#
2 Squat Snatch@155#
1 Power Snatch+1 OHS@175#
2 Squat Snatch@175#
1 Squat Snatch+1 Snatch Balacne@175#
Failed x 2 Squat Snatch@205#
WOD
Rx+ with all rows
1:56
2:02
2:09
2:06
Total time=11:13-3:00(rest)=8:13
2 PS + ohs 135
2 ss 185
2 PS + SB 185
2 ss 205
1 ps + ohs 205
1 ss 225
1 ps + sb 225
Fail ss 251
WOD RX + run
12:22 – 3 = 9:22
Strength:
Last Squat Snatch @ 155
—
Wod RX
13:03 – 3:00 = 10:03
—-
Ab work
Strength complexes w/ snatches:
2 PS + ohs 95; 2 ss 95; 2 PS + SB 95; 2 ss 95
1 ps + ohs 115; 1 ss 115; 1 ps + sb 115; 1 ss 115
*
Did 50 ghd sit-ups and extensions during strength
*
WOD
Did as written except subbed lateral barbell skier jumps for DUs. Rowed for each round. Used 115#.
Spit times:
1st: 1:55
2nd: 2:00
3rd: 2:00
4th: 1:55
Finished @ 10:50-3= 7:50
75 ghd sit-ups
Strength e2mom snatches
2 ps to 2 ohs @ 115#
2 sqt s @115#
2 ps to 2 s balance @ 115#
2 sqt s @115#
1 ps to 1 ohs @ 135#
1 sqt s @135#
1 ps to 1 s balance @ 135#
1 sqt s @135#
WOD Rx. run, row, row, run
17:56
PS, 175
OHS, 175
SB, 175
SS, 185
RX (Runs), 13:14
Strength
95/95-115/115-135/135-155(f)/155
—
Wod. Rx’d. Rows
12:24-3 = 9:24
—
Abs
Strength:
155
165
165
185
215
225
235
245 (f)
WOD Rx+ Row x3 run
11:31-3:00=8:31