Wednesday, April 17, 2019

5 Sprint Rounds w/ Decreasing Rest Times (Looking for sub 2:30min rds – adjust/scale)
– 3 Burpee Pull-ups RX+ 3 MUs (bar or ring) 
– 6 SDHP 115/75 RX+ 135/95 MRX 95/65
– 9 Hang Power Snatch
-12 WallBall Step Ups 24/20″ MRX 20/18″ 20/14lbs MRX 14/10
– After 1st round rest 2min
– After 2nd round rest 1:30min
– After 3rd round rest 1min
– After 4th round rest 30sec
**Score is total time to complete minus 5min
“Finisher”
Rest Exactly 2min after WOD completion
then Athletes Choice:
Max Unbroken Hang Power Snatches at WOD weight or Max Muscle-ups unbroken

28 thoughts on “Wednesday, April 17, 2019”

  1. Jeremy Fullingim

    Strength: hang power snatch
    5 sets of 5 w/ 95# (stayed lighter for me so did a higher reps scheme)
    *
    WOD MRx:
    1- 1:38
    2- [3:38-5:24]
    3- [6:54-8:47]
    4- [9:47-11:34]
    5- [12:04-14:06]
    Total work time: [14:06-5] 9:06
    @ 16:06- max UB hang power snatch (95): 15 reps

  2. Strength up to 95

    WOD w/65
    15:34-5= 10:34

    Finisher: 10 (mentally gave up and told myself if I just dropped the barbell it would all be over)

    30 GHD

  3. Strength: practiced technique with light weight
    WOD: Scaled MRX (active recovery)
    *burpee pulls ups; 75lb bar; 20″ box
    1:49
    5:35 (1:46)
    8:55 (1:50)
    11:53 (1:58)
    14:26 (1:57 – started last round late)

  4. Strength: Hang Power Snatch
    3@135, 2@155, 1@175, 1@195, 1@205 (5# PR; 200# since 3/27/2019)

    Great job this morning Chad! It’s always great to watch you work

  5. Chadwick Warren

    Hang power snatch
    135-165-185-205-215 a little low but got it
    Wod RX+ w/ring MU and 30lb ball
    Round split time
    1:50
    2:01
    1:50
    2:29
    2:26
    15:36 total time with rest
    @ 17:36
    10 unbroken ring MU + 15 unbroken HPS@135

  6. Strength HPS – got 125#

    WOD MRx
    Total Time = 15:40 – 5:00 rest = 10:40

    Finisher max reps PLU’s = 16 (my grip was toast…)

    thanks Nicole!!

  7. Strength: Up to 145#

    WOD (Ring Muscle Ups and Burpee P/U combination, 20# WB, 95# load)

    Time = 19:38

    First time doing Ring Muscles Ups in a WOD. 8 out of 9 attempts completed successfully. Then moved on to Burpee P/Us. Had to do 1 M/U at a time.

  8. Hang power cleans for strength
    3-2-1-1-1 @ 65-85-95-105-115

    WOD w/hang power clean 65# first rd, dropped to 55# rds 2-4

    1:33
    1:35
    1:38
    1:44
    1:47
    Total time: 13:17 – 5:00 = 8:17

    Finisher: 21 HPC

  9. Hang Power Snatch
    3-2-1-1–1
    95-105-115-130-135

    WOD Rx
    11:56-5 rest= 6:56
    (1:18,1:12,1:16,1:26,1:44)
    Finisher hang power Snatch
    12

    Tabata Abs

  10. Hang Power Snatch
    3@95#
    2@115#
    1@135#
    Failed@155#
    1@155#

    WOD
    As Rx’d with Ring MU’s
    Everything unbroken
    1: 1:26
    2: 1:21
    3: 1:22
    4: 1:28
    5: 1:50
    Total time=12:27-5:00(rest)=7:27
    “Finisher”
    7 Ring MU’s

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