Main Site WOD
5 RFT: Â
-400m Run
-15 KB Snatches (left arm)
-15 KB Snatches (right arm)
KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs
Main Site WOD
5 RFT: Â
-400m Run
-15 KB Snatches (left arm)
-15 KB Snatches (right arm)
KBs = 24/16kgs RX+ 32/24 MRX 20/12kgs
Strength- worked between 115 and 135 to practice form.
Wod Rx- all runs and all S/A snatches unbroken
18:46
Strength 55#
WOD MRX 18:11
Strength up to 155lb for the final 4 singles
Wod Mrx with all row
Time=18:34
Strength
EMOM
2-2-2 Hang Power Snatch @ 115#
Rest 2 min
EMOM
2-2-2 Hang Split Snatch (alt legs) @ 115#
Rest 2 min
EMOM
1-1-1-1 Hang Squat Snatch @ 135#
WOD
As Rx’d
Everything unbroken
Time: 18:10
Strength
EMOM
2-2-2 Hang Power Snatch @ 45-55-60
Rest 2 min
EMOM
2-2-2 Hang Split Snatch (alt legs) @ 65-70-75
Rest 2 min
EMOM
1-1-1-1 Hang Split Snatch @ 75-80-85-90
WOD w/20# DB snatches and rowing
19:09
Strength: Participated
WOD w/ 55# and Row
15:24
Strength
95-125-155
Wod rx run
17:51
Strength & Conditioning
1st 3 sets – Power Snatches (95#)
*5 bar over burpees after each set
2nd 3 sets – Hang Power Snatches (95#)
*5 bar over burpees after each set
Final 4 sets – Power Squat Snatch (95#)
*5 bar over burpees after each set
WOD – w/ 45# DB (all rows)
19:22
thanks breck – and to your 1997 Total Request Live Top Ten playlist 🙂 I was digging it!!
wod w/55# DB & rows
19:28
Strength & Conditioning
1st 3 sets – Power Snatches (95#)
*5 Push Ups after each set
2nd 3 sets – Hang Power Snatches (95#)
*5 Push Ups after each set
Final 4 sets – Power Squat Snatch (95#)
*5 Push Ups after each set
WOD – w/ 45# DB (all rows)
17:10
Strength 135
WOD Rx – 18:50 all rows
Strength
95-85-115
Did Josh and started JT from yesterday.
Josh rxd- 5:24
4 min rest
JT-did all sorts of scaling the reps on the ring dips and push up. Didn’t make it through completely.
Strength
Hang Snatch 2@95, 2@115, 2@15
Split Snatch 2@95, 2@115, 2@115
Squat Snatch 1@75, 1 @75, 2@75, 1@75
WOD Rx:
16:36
Hang power snatch
135-165-185
Hang power to hang squat
185 for three sets
Hang squat snatch
1@205
Wod RX’D W/KB And 1k Assault Bike
15:05
Snatches unbroken without setting down
Such a fun workout
PS @ 95
Split @ 115
Squat snatch @ 115
WOD MRX with KB & Row
Time capped with 6 reps to go.
Finished @ approximately 20:15
Strength:
Hang power snatch: 95, 115, 135
Hang squat snatch: 2×3 at 115, 4×1 at 135
WOD with 55# DBs and row
4+400m
Tough workout
Strength
115
115
135
—
Wod. MRx. Rows/DB (45# – from ground)
17:12
Did strength wit 135#
Rx w/55# kB and rowing
Did 2rnds + row @ 12:20