“New Opportunities” by DB
For Time:
-21 Pwr Snatch 95/65 RX+115/75 MRX 75/55
-21 WallBalls 20/14lbs 10/9″ MRX 20/10 9′
-21 Pull-Ups MRX Ring Rows
-21 Box Jumps/Step-Ups 24/20″
-15 OHS
-15 WallBalls
-15 C2B Pull-Ups MRX Pull-Ups
-15 Box Jumps
-9 Hang Squat Snatch
-9 WallBalls
-9 Bar MUs MRX C2B
-9 Box Jumps
Cluster up to 155#
WOD Rx’d (except C2B in round of 9)
15:49
Cluster strength work (1 pwr snatch, 1 OHS, 1 hang squat snatch)
2@95
2@115
2@135
1@155
WOD Rx-
12:45
Strength 55-55-60-65-70-75-80
WOD w/55#, scaled pull ups to 14-10-6
Time = 15:34
1 PS to 1 OHS to 1 HSS
115, 135, 155, 165, 185×2 (lost grip on HSS on both attempts)
WOD RX+
11:36
Cluster up to 145#, failed at 155#
WOD Rx except c2b on 9’s
15:18
Strength
1 PS + 1 OHS + 1 HSS @ 115#
1 PS + 1 OHS + 1 HSS @ 135#
1 PS + 1 OHS + 1 HSS @ 145#
1 SS + 1 OHS + 1 HSS @ 155#
1 SS + 1 OHS + 1 HSS @ 165#
1 SS + 1 OHS + 1 Failed HSS @ 175#
Failed @ 185#
WOD
Rx+
Time: 12:48
1 PS to 1 OHS to 1 HSS: 115 for all 7 sets
WOD RX+: finished it after cap. Estimate around 25 minutes to complete.
Strength & Conditioning:
E2MOM (7 rds)
1 PS/OHS/HSS Cluster
10 GHD’s
10 Back Extensions
WOD – MRx
13:24
thanks breck – fun one!
WOD MRx
13:59
w/ all pull ups
Strength
up to 175#
WOD RX
10:35
Strength
5 rounds of (3 PS + 3 OHS + 3 HSS @ 75#)
WOD MRx
14:18
@Bixby with the kids.
PC + SC
155-185-185-205-225
Tempo Chain Bench 4:0:0
3-135,2-155,2-175,1-185,1-205 1-165 drop set
ss w/
Incline Push Ups for Speed
5×5
Tempo Pull Ups 0:4:0
3×5
Band Face Pull
3×30
GHR
3×15
Strength
PS+OHS+HSQS
65
75
85
95
105
115 (unbalanced hang squat snatch)
Redid 115 felt stable
WOD Partial RX
Rx weight but
In final 9 rep scheme:
Failed MU, 2 completed MU, Fail MU, 1 completed MU, Fail MU and ripped, then 6 CTB
12:23
WOD RX
8:50 with all pull ups
6:00 class
Strength up to 155
Wod RX
12:41
9:30 class
Strength up to 155
Wod RX +
12:57
55/60/60/65/65/70/70
WOD MRX
55# on both snatches and OHS
Pull-ups on all rounds
14# on wallballs
Box step ups
Time was 13:50
Power snatch to
OHS to
Hang squat snatch
65lbs, 75lbs, 80lbs
WOD
65lbs/kipping pull-ups on all
Got to 4 reps of 9 hang squat snatch
Strength
1 PS + 1 OHS + 1 HSS @ 100#
1 PS + 1 OHS + 1 HSS @ 105#
1 PS + 1 OHS + 1 HSS @ 115#
1 SS + 1 OHS + 1 HSS @ 120#
1 SS + 1 OHS + 1 HSS @ 125#
1 SS + 1 OHS + 1 HSS @ 135#
1 SS + 1 OHS + 1 HSS @ 140#
Wod w wb to men’s target, hit 2/15 BJ at timecap
Clusters: 1 power snatch to OHS to squat snatch
95
115
135
145
155
165
175 – failed the Hang squat snatch
WOD Rx – 14:02
20.2
18 rounds
Improved from first time of 17+10
#beast
Wow!! That’s awesome, Branson!
That a boy killing it!!!
Strength:
OHS work/mobility
WOD Rx weight
( OHL for OHS & HS/FS for HSS)
12:36
WOD RX: 12:43
3 mins of bar MU
Strength up to 175lbs 185lbs f
Wod with 85lbs 20lb wb to 9ft target and all pull ups and 20in box step ups
Time=13:12
Strength complex
115-135-155-165-165-185-205
Wod RX+
9:37
Unbroken
Strength Complex up to 145#
__
Wod
Rx Weight
Strict PU for the 21 and 15
Strict C2B for the 9’s
Time cap with 4 Box Jumps left.
Wod rx
10:23
Cluster
95-105-115-115-125-115-115 (shoulders smoked from 20.2 redo)
WOD Rx except attempted 2 BMUs and switched to C2B
10:00
Tabata abs and GHDs