11min AMRAP:
-3 Snatch 115/75 RX+ 135/95 MRX 95/65
-3 MUs (Bar or Ring) MRX 3 Bar Dips
-6 Hang Squat Clean
-6 C2B
-9 S2O
-9 Pull-Ups
11min AMRAP:
-3 Snatch 115/75 RX+ 135/95 MRX 95/65
-3 MUs (Bar or Ring) MRX 3 Bar Dips
-6 Hang Squat Clean
-6 C2B
-9 S2O
-9 Pull-Ups
E2MOM: 5 strict PU; 5 TnG PS (95); 4 TnG PS; 4 strict PU; 4 HSC; 3 HSC; 3 strict press; 2 strict press; 3 strict C2B; 2 strict C2B; 3 strict bar dips; 2 strict bar dips.
*
WOD MRX: 4 rounds
Strength:
BB weights 115-175
6 strict PUs (36 total)
Mod WOD
115#
Bar dips
6 strict PUs
9 Kip PUs
3 rds + 6 SC
E2MOM:
Worked Strict Pull-ups
Light Snatches
WOD – MRx
2rds + 8 PLU’s (finished that last PLU at 11:02)
*rocked out C2B (first time in a LONG time)
*rocked out un-assisted bar dips (first time in a LONG time)
….good feeling!
Way to go Ryan! Keep up the good work!
Thanks Miranda – hard work is paying off!
Awesome Ryan!!
Strength: JT
21-15-9
Strict HSPUs
Strict Ring Dips (Ring MU into each set)
Push-Ups
–
12 Strict C2Bs (Chin-Up grip)
9 Strict Chin-Ups
WOD Rx w/Ring MUs:
1 round + some change
Back Squats:
3@235, 3@235, 3@235, 3@235, 3@235
EMOM worked strict and kip pull ups, snatches w/35#, cleans w/65#
WOD w/35# snatch & 65# HPC, all kipping pullups
2 rds + 3 pull ups in the 6’s
WOD: 3 rounds + 1 power snatch
barbell weight – 115lbs; bar dips
5 Strict Weighted Pull-ups@55#
5 TnG Power Snatch@115#
4 TnG Power Snatch@135#
4 Strict Weight Pull-ups@65#
4 Hang Squat Cleans@185#
3 Hang Squat Cleans@205#
3 S2O@225#
2 S2O@235#
3 Strict Weighted C2B@45#
2 Strict Weighted C2B@55#
3 Strict Ring MU’s
2 Strict Ring MU’s
WOD
As Rx’d
With Ring MU’s
Rounds=4+3 Power Snatches
5 Strict Weighted Pull ups/60lbs
5 PS TNG/115lbs
4 PS TNG/135lbs
4 Strict Weighted Pull ups/75lbs
4 Hang Squat Cleans/185lbs
3 Hang Squat Cleans/235lbs
3 S2O from ground/235lbs
2 S2O from ground/255lbs
3 C2B/40lbs
2 C2B
3 Strict Ring MU stopped there
Wod RX’D w/ring MU
3+1 C2B
Moved very slow today
HARD DAY, Body not cooperating
Strength with Jamie
5 Butterfly
5 PS TNG/85lbs
4 PS TNG/95lbs
4 Butterfly
4 Hang Squat Cleans/105lbs
3 Hang Squat Cleans/125lbs
3 Push Jerk from rack/125lbs
2 (failed) S2O from rack/145lbs
3 C2B, 8′ bar
2 C2B, 8′ bar
Ring MU attempts
WOD RX with Bar MU, C2B at 8′ bar, 9 butterfly pull ups (slow and hard): 3 rounds
Had lifting session to complete after 9:30 class so stayed light on lifts!
5 Strict Weighted Pull-ups@20#DB
5 TnG Power Snatch@65# stayed light
4 TnG Power Snatch@85#
4 Strict Weight Pull-ups@25#DB
4 Hang Squat Cleans@85#
3 Hang Squat Cleans@85
3 S2O@105#
2 S2O@105#
3 Strict Weighted C2B@20#
2 Strict Weighted C2B@25#
3 Strict Ring MU’s
2 Strict Ring MU’s w/10#medball between feet
WOD Rx’d w/ring MUs
4rds+9S2O
WOD w/65# and bar dips
2 + 6 HSC
(C2B slow me down)
Was bored at the hotel WOD
8rds
1/4 mile run (treadmill)
15 burpees
Not sure the time but if I had to guess it was around 30-35min
Animal!
5 Butterfly
5 PS TNG/85lbs
4 PS TNG/95lbs
4 Butterfly
4 Hang Squat Cleans/105lbs
3 Hang Squat Cleans/125lbs
3 Split Jerk from rack/125lbs
2 S2O from rack/145lbs
3 C2B
2 C2B
Ring MU attempts
WOD w/ some muscle ups, some attempts and some bar MU.
3 + 3 bar MU
5 Strict Weighted Pull-ups@35#
5 TnG Power Snatch@115#
4 TnG Power Snatch@115#
4 Strict Weight Pull-ups@35#
4 Hang Squat snatch @ 135#
3 Hang Squat snatch @ 135#
3 S2O@185#
2 S2O@205#
3 Strict C2B
2 Strict C2b
3 failed Strict Ring MU’s
1 bar Strict MU – a little chicken wing but I’m counting it
WOD
As Rx’d
With Ring MU’s
Rounds=3 + 1 hang Squat clean
—
25 GHD’s
Garage wod
21-15-9
Row cals
Burpees
Cals, bike
9:05
5 Strict Pull-ups
5 TnG Power Snatch@95#
4 TnG Power Snatch@125#
4 Strict Pull-ups
4 Hang Squat Cleans@135#
3 Hang Squat Cleans@165#
3 S2O@135#
2 S2O@165#
3 Strict C2B
2 Strict C2B
3 Ring MU’s
2 bar MU’s
WOD
As mrx’d
With Ring MU’s 1st round/bar MUs 2 & 3
Rounds=3+2 Power Snatches
Strength
Worked on some pull-ups and muscle ups and did some snatches
WOD w/85# did some bar MUs and then burpee C2B and pull-ups
2 rounds + 7/9 S2O
Tabata Abs