Wednesday 180926
4 RFT:
-6 Hang Power Snatch 135/95 RX+ 155/105 MRX 95/65
-12 Box Jumps 24/20 RX+ 30/24 MRX 20/18″
-6 Split Jerks (alt lead leg)
-18 WallBall Sit-Ups (anchored) RX+ GHD 20/14lbs MRX 20/10lbs
Post time to comments.
Wednesday 180926
4 RFT:
-6 Hang Power Snatch 135/95 RX+ 155/105 MRX 95/65
-12 Box Jumps 24/20 RX+ 30/24 MRX 20/18″
-6 Split Jerks (alt lead leg)
-18 WallBall Sit-Ups (anchored) RX+ GHD 20/14lbs MRX 20/10lbs
Post time to comments.
HPS: up to 165 (f@175)
SJ: up to 265
WOD Rx’d: 10:37
Hang Power Snatch 3-2-1-1 @ 35-45-55-75
Split Jerk: 3-2-1-1- @ 65-85-105-115
WOD MRx weights, 18″ step-ups = 9:52
Strength: Hang Power Snatch
3@135, 2@155, 1@165, 1@175, 1@185 (3-4 misses), 1@195 (10# PR; 185# since 8/21/2018)
Modified WOD w/Step Ups & GHD’s
3 rounds @13:0X
Power snatch: 4 sets of 5 w/ 95
Split jerks: 4 sets of 5 w/ 95
*
WOD modified: 4RFT
6 Power snatch w/ 95
12 box step-ups to 17” box
6 alt split jerks
18 anchored WB sit-ups (20#)
-9:19
Hang Power Snatch
3@135#
2@165#
1@185#
1@205# (fail)
Split Jerk
3@185#
2@225#
1@255#
1@305# (fail)
WOD RX’d
9:28
Still learning snatch…
55, 55, 65 and then 3×65
Split Jerk
65, 75, 95 and then 3×95
WOD RX except for 55# – 10:57
Branson looking BUFF!!
Strength: both up to 95#
WOD: RX except 14# WB GHD sit ups 14:13
Heavy load!
Stayed at 85 for HPS
Up to 115 for split jerks
WOD with 75#, right leg only step ups, 14# wallball GHD’s
13:31
Impressive work today, Miranda at those loads and GHD’s!
Hang Power Snatch
3@155#
2@165#
1@175#
1@185#(dropped into a squat)
Split Jerk
3@225#
2@275#
1@305#
Did a dip@325# but wouldn’t commit
WOD
Rx+
Time: 13:32
Split jerk..stayed light..worked on dropping under bar
3@85
2@115
1@135
1@135
Hang Power Snatch
3@95
2@115
1@125
1@135
WOD rx’d w/14# med ball GHDs
13:02
Those weighted GHDs kill me every time..
Hang Power Snatch
105-125-125-130
Split Jerk
125-135-155-170
WOD w/95# and step-ups (knees sore from gel injections, squats and weather)
8:39
Abs
95#, steps, push jerks
13:58
Strength all from the ground
Snatch up to 155lbs
Split jerkup to 205lbs
Wod rx 11:54
HPS
3@135-2@155-1@175-1@175(f)
SJ
3@185-2@205-1@225-1@245
WOD rx – 9:34
Unbroken barbell, steady jumps and SLOW sit ups.
HPS
3@115
2@135
1@155
1@165(f)
SJ
3@155
2@185
1@215
1@235
—
WOD MRx
7:34
—
HS walk finisher – unbroken
abs
Strength:
Hang power snatch: worked up to 115
Split jerk from floor: worked up to 165
WOD MRX:
10:45
Hang Power snatch 65-75-85-95
Split Jerk 85-95-115-125
WOD Rx except used mrx weight 65#
10:13
HPS 65-75-85-95
SJ 85-95-115-125
WOD Rx except MRX weight #65
10:13
Strength:
Split jerk/push jerk
3-2-1-1 185-225-255-255
Hang power snatch:
3-2-1-2 165-195-205-215-225(f)
WOD RX+ did not alternate legs
13:20