Thursday 190103
Team WOD 9min AMRAP:
-100m Row or 0.3km A-Bike (Partner 1)
-10 Hang Split Snatch (Partner 2)
-100m Row or 0.3km A-Bike (Partner 2)
-10 Hang Split Snatch (Partner 1)
-5 Synchronized Burpee Box Jumps/Step-Ups
Rest 2min / *Add Weight or *Reduce
Team WOD 9min AMRAP:
-50 Double-Unders (Partner 1)
-10 Split Clean (Partner 2)
-50 Double-Unders (Partner 2)
-10 Split Clean (Partner 1)
-5 Synchronized Burpee Box Jumps/Step-Ups
-100m Row or 0.3km A-Bike (Partner 1)
-10 Hang Split Snatch (Partner 2)
-100m Row or 0.3km A-Bike (Partner 2)
-10 Hang Split Snatch (Partner 1)
-5 Synchronized Burpee Box Jumps/Step-Ups
Rest 2min / *Add Weight or *Reduce
Team WOD 9min AMRAP:
-50 Double-Unders (Partner 1)
-10 Split Clean (Partner 2)
-50 Double-Unders (Partner 2)
-10 Split Clean (Partner 1)
-5 Synchronized Burpee Box Jumps/Step-Ups
Post time to comments.
*Athletes Choice on which AMRAP to Start*
**Athletes working at same time, slap hands to switch movements.**
Box Jumps 24/20″
Snatch Loads 95/65 RX+ 115/75 MRX 75/55
Clean Loads 115/75 RX+ 135/95 MRX 95/65
**Athletes working at same time, slap hands to switch movements.**
Box Jumps 24/20″
Snatch Loads 95/65 RX+ 115/75 MRX 75/55
Clean Loads 115/75 RX+ 135/95 MRX 95/65
Hang Split Snatch 85, 85, 90, 95
Split Clean 95, 115, 125, 135
WOD 1
65lbs 5+3
WOD 2
75lbs/singles 3+12
Hang Split Snatch: 1@135, 1@155, 0@175, 0@195
Split Clean: 1@195, 1@225, 1@245 (10# PR; 235# since 5/29/2018), 0@265
WOD w/Chase: Did not keep track as we both modified.
I should have listened to my back, but my ego won this morning.
hahahahah
Hang Split Snatch
5@95#
3@115#
1@135#
1@155#
Split Clean
5@155#
3@185#
1@215#
1@235#
WOD with Danny Boy
Started in order above with MRX loads.
1: 5+205 reps (89 calories and 6 Hang Split Snatch in second portion)
2: 4+19 reps (4 Split Cleans and 15 Double Unders in first poriton)
Hang Split Snatch 95, 95, 115, 135
Split Clean 135, 155, 175, 200
WOD 1 w/ Shannon
4+6 H Split Snatch
WOD 2
2+1 Split Clean athlete #1
Hang Split Snatch
5@135#
3@155#
1@175#
1@195#
Split Clean
4@195#
3@225#
1@245#
1@265#
1@285#
WOD RX’d w/ Nick D.
1. 4 Rounds
2. 2 Round and 2 Burpee Box Jumps
Hang split snatch
5@95, 3@115, 1@135, 1@155
Split clean
4@135, 3@155, 1@185, 1@205
Wod Mrx with assault bike and 20in box jumps
Partner Max rx
1st wod=5+1 snatch from Max
2nd wod=3+14 doubles by me and 10 Cleans by Max
Tomorrow will b rest day for me due to comp this weekend so did this today..
“Fran”
2:31 (0:03 off PR time)
Apparently my transition times were slower today..no matter how many times I do this wod it seems to HURT just as bad every time ha!
Hang Split Snatch to 175
Split Clean to 225
WOD w/ Branson as written
1st WOD – 5 rds
2 WOD – 3 rds + 107 reps
Strength:
Hang spilt Snatch: 135-165-185-205-215 no misses
Split clean: 205-235-265 no misses skipped last set
WOD Rx’d with Chad starting with bottom workout and assault bike:
4 rounds + 40 reps (30 dubs 10 cleans)
4 rounds + 110 reps( .3 bike and 10. Snatches)
Strength:
Hang Split Snatch up to 165#
Split clean up to 235#
—-
Wod RX w/ Chris Camper
Wod #1 – 4.5 rds
Wod #2 – 3 rds + 20 dubs into second switch of exercises.
Had never done split snatches or cleans…just worked movement with 45 and 55lbs
Did WOD solo…so that was a lot of snatches and cleans…lol
1st round …45 lbs/20” box
4 rounds and 100 m row
2nd round- 55lbs and dblnthigh taps
3 rounds and 5 split cleans
WOD w/ Greg:
WOD #1: 4+ rounds
WOD #2: 4+ rounds
Great job Greg!