15min AMRAP:
-200m Row, Run or 0.5km A-Bike
-15 Split Snatch 75/55 RX+95/65 MRX 55/45
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Hng Snatch 95/65 RX+115/75 MRX 75/55
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Squat Snatch 115/75 RX+135/95
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Hang Snatch (Pwr, Sqt, Split) 135/95 RX+155/105 MRX 115/75
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Snatch (Hng,Pwr,Sqt,Split) 155/105 RX+185/125 MRX 135/95
-200m Row, Run or 0.5km A-Bike
-15 Split Snatch 75/55 RX+95/65 MRX 55/45
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Hng Snatch 95/65 RX+115/75 MRX 75/55
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Squat Snatch 115/75 RX+135/95
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Hang Snatch (Pwr, Sqt, Split) 135/95 RX+155/105 MRX 115/75
-200m Row, Run or 0.5km A-Bike (opposite)
-15 Snatch (Hng,Pwr,Sqt,Split) 155/105 RX+185/125 MRX 135/95
*1 bar per; athlete responsible for wt changes*
**If able to finish under 15min, Score is Completion Time.**
Finisher: (at athletes time)
-Max Reps Reverse Barbell Curl to Strict Press 45/35lbs
**If able to finish under 15min, Score is Completion Time.**
Finisher: (at athletes time)
-Max Reps Reverse Barbell Curl to Strict Press 45/35lbs
Strength: snatch: choice. Used RX weight to warm 75, 95, 115, 135, 155
*
WOD MRx: 14:55
Rowed/bike switching exercises
I did cnj or thruster each round for strength with 5 strict pull-ups between
–
Mod wod
Row
15 PC @135
Bike
15 thrusters
Row
15 PC
Bike
15 pc&j
Row
15 PC
– completed once at time limit
complete once and finished at 14:55
Forgot I did this right after 15min
Finisher: (at athletes time)
-Max Reps Reverse Barbell Curl to Strict Press 45
Did 30 reps
SS up to 135; few PS @ 155
WOD Rx’d (row/bike)
1 snatch @ 155
Strength- squat snatch up to 155. Power snatch through 165. Failed PS at 185
WOD Rx- Row, bike, row, bike, row
Made it through hang snatch and got time capped when back at the rower. Stayed after and did a few PS at 155
Strength
All squat snatch
65, 75, 85, 95, 105, 105, 115
WOD RX
Timecap + 3*
*completed 12 Power Snatch of last round.
My favorite workout we’ve done so far! Love snatch work!
Row, bike, row, bike, row
Strength…worked up to 135#
WOD mrxd
Capped at 3 hang snatch
WOD w/ bike/row and 45-55-65-75
Finished through last bike (did not finish final set of 15)
Strength=Participated
WOD RX w/ Bike and Row
Finished at 14:00
20 reps on finisher
SS: up to 95#
WOD 55/55/60/60/60
+20M row
Strength:
PS up to #145, worked OHS mobility
WOD Rx weight w/ no SS
(Row, run, bike, row, run)
15minute cap w/ 15 at #155 to go.
Strength squat snatch
135-155-165-195-215-225-235-245f
Wod rx row-run
13:31
Strength practiced form 55/65#
2@ 75# on squat snatch
WOD
Row
Split 55
Run
Hang 65
AAB
Squat 75
Row
Hang 65 (8)
Time cap
Strength & Condition w/ The one and only Joan!
E2MOM – 7 rounds
2-5 Reps – Snatch 75#/95# (Varied between Power, Hang, Split, & Squat)
10 GHD’s
10 Box Jumps (20″ Box)
WOD – Snatch Weights (75#/75#/95#/95#/115#)
(Alt between row & run)
Hit the cap w/ 9 PS to go….
fun class – great job nooners!! thanks breck
E2MOM – 95# 2-3 reps
WOD – 95# throughout
row/run
14:45
20 RC to P
Strength: 4-3-2-2-1-1-1 @ 35(PS)-45(Sq)-50(Split)-55(HS)-60(Sq)-65(HS)-70(HS)
WOD MRx, all rowing due to rain
2 hang snatch into the second set of hang snatch (75#) at cut-off
Finisher = 11 reps
Squat snatch got 145 and failed 150
Wod rx
2 reps short of finishing!
Snatch
1@180#
Wod RX with bike
Time capped with 6 reps left at 155#…..
Finisher 75 reps
All strength at 65lbs
WOD
200m X 4 sets
Snatch strengths X 4
(45, 55, 65, 70)
15:00
No 5th
Snatch up to 120#
WOD RX Row/Run: 14:38
Finisher: 20
@Bixby
E4MOM
12 cal bike
6 HPC
12 cal row
6 S2OH
Ascending barbell weights. 115-135-155-165-185
2 S2OH left when last set ended.
Strength: all squat snatch up from 95 to 145#
WOD Rx. 8 hps@135# at 15:00
Finished: 40 reps
Strength:
Squat snatch up to 165# (PR)
Modified WOD: bike/row
Did RX until hang snatch and stayed at 115#
Finished 0.3km on last cardio
Good job on that PR Branson
All TNG
4 PS @135
3 PS @165
2 PS @185
2 SS @205
1 SS @225
Failed 245
Wod RX+ Bike and Row
5 Power Snatches @185lbs at cap
Finisher 30 reps
Fun workout today
Split/Squat/Power combination.
Up to 155
WOD
Completed 4th row
Strength
4@105#
3@125#
2@135#
2@135#
2@135#
2@135#
WOD rx w 200m row
10 HPS w 95# at timecap
10 reverse curl press things
Strength up to one hang squat snatch @ 155#
—
Wod modified
Run, bike, row, run, row
Used 95# until the squat snatch Round then did 115# through the end.
Time cap with 3 reps left
—-
21 finisher
Squat Snatch
Up to 135#
WOD rx’d w/run and row
3 power snatches @105#
Finisher
40