E6MOM for 5 TEST Events
– 800m Sprint/Run for time
– 1000m Row for time
– 50 Back Squats from floor bodyweight men/70% bodyweight women for time
– 100 KBS 70/55 or 55/35 or 45/25 for time
– Build up to a Max Snatch (squat or power)
**Athletes Choice on Order, but all Must be completed *if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.
Post results to responses.
Compare to December 27, 2018.
CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled) Friday, December 27th- Regular class schedule
*New hoodies and joggers make great stocking stuffers! Click HERE to order yours today!
Completed all except KBS under 6:00
50 squats @ 205
1000m Row
90 KBS @ 55
2k bike
175# Power snatch (f@185 several times)
800m Run: 3:18
100 KBS: 3:33
Snatch: 205#
Row: 3:52
Back Squat: 5:02 (205#)
800m run- 3:08
Snatch- all squat- 155. Several misses at 175
Squat from floor- 185- 5:26
Row- 4:00
kB swings at 53lbs- 5:37
800 meter run: 3:00
100 KBS @ 55#: 3:54
1000 m row: 3:52
Snatch: 175#
Back squat @ 175: 4:16
800m Run = 3:55 (First time running in 3 weeks)
Snatch = Up to 135# (4 @ 135#)
55# KBS = 5:20
1000m Row = 4:35
43 Back Squats @ 135#
800m Run = 3:10
50 Snatch @75#
38 Back Squats @ 135#
1000m Row = 3:57
72 KBS @ 55#
2k bike=3:48
1000mrow= 4:38
Snatch=stayed light and stopped 115#
50 BS@85#=4:44
100KB@35#=5:48
1 – 2k bike = 3:52 (compare to 3:58 in 2016)
2 – 50 back squats @ 85# (not Rx) = 4:30 (compare to 3:58)
3 – 1RM snatch = 85 (same as 2016)
4 – 1000m Row = 4:59 (compare to 5:07)
5 – 100 KBS 25# = 5:17 (compare to 4:01)
been out of the game for nearly a week – went light
Completed all except within the 6:00 cap on each one
Snatch – did 5 reps each minute – 30 total at 95#
Biked 2k – 3:24
1000m Row – 4:02
50 squats @ 95# – 4:18
100 KBS @ 55 – 5:26
great pic, adrian! Thanks Breck
Wod.
Kbell 45# – 3:17
AA Bile – 3:28
Squat Snatch – 165#
Squat (BW=175) – pathetic
Row – 4:00
WOD RX
1. Row – 3:47
2. Squats 95#: 3:49
3. Bike: 3:25
4. KBS: 4:36
5. Snatch: 115
100 KBD@106#
7×10 every 1:30
6×5 every 1:00
15:47
*KBS*
800m run 4:38
KBS 55# 89
Snatch 155#
1000m row 4:40
Back squats 135# 4:30
1000m row – 3:28
50 back squat 175# – 5:24
Snatch – 145#
100 KBS 55# – 5:04
2K bike – 2:59
Power snatch build up
100lb; last year 95lb
1000m row
4:41; last year 4:34
100 kbs @ 35lb
5:03; last year 4:29
Back squat
115lb for 35 reps; last year 110lb for 50 reps
800m run
Last year 0:00; 2k bike this year 4:52
First time doing this workout
55# KBS: 5:24
Squat snatch: 145# failed 155#
BW back squats (165#): 5:07
2K bike: 3:31
1000m row: 3:53
50 back squats @ 190- 43
2k bike- 4:11
Max snatch- 185
KBS- 5:35
1000 row- 4:45
1000m Row 3:21
Squat Snatch:185lb
not smart after the rowing arms were shot
2k Bike 3:32
100 KB Swings 55lbs 3:06 unbroken
50 Back Squats @185lbs 4:10
Sets were 20-10-20
Wod
Row = 3:31.9
kB swings #55 = 3:43
CNJ = 185, failed 205
50 B squats @ 135# = 3:25
2 k bike = 3:22
In same order as last year
1. 2k bike 3:05 (3:10 last yr)
2. Power snatch up to 130# failed 135# twice; wasn’t feeling great today (136# last yr)
3. 100 KBS 35# 3:49 (3:47 last yr)
4. 50 BS @120# 5:08 (DB snatch last yr)
5. 1000m row 4:25 (4:25 last yr)
That back squat SUCKED!
Tabata abs
55# KB–75 at cap 20/10/10/10/7/5/5/5/3
2k assault bike backwards, 5 min
1k row 4:58
45 back squats @120# at cap 15/10/10/10
Skipped snatches
Made a horrible face the whole time
2K Bike – 3:27
1000 Row – 4:09
50 Back Squats @ 135 – 45
100 KBS @ 55 – 75
Max. Snatches – 100
WOD
1. Row 3:56
2. Squats 105# 3:10
3. KBS 4:02
4. Power snatch to 105#
5. 800m run 4:12
KBS 35#
Wod.
Kbell 55# – 4:12
Run – 4:02
Squat Snatch – 165#
Squat @ 185 (BW= 190) – 4:28
Row – 4:08