4 RFT:
-200m RUN
-2 Over Bar Burpees
-2 Snatch
-2 Muscle-Ups (bar or ring) MRX C2B
-300m ROW or 0.7km A-Bike
-3 Over Bar Burpees
-3 Hang Snatch
-3 Muscle-Ups (bar or ring) MRX C2B
BB Loads=135/95 RX+ 155/105 MRX115/75
4 RFT:
-200m RUN
-2 Over Bar Burpees
-2 Snatch
-2 Muscle-Ups (bar or ring) MRX C2B
-300m ROW or 0.7km A-Bike
-3 Over Bar Burpees
-3 Hang Snatch
-3 Muscle-Ups (bar or ring) MRX C2B
BB Loads=135/95 RX+ 155/105 MRX115/75
Power Snatch: Up to 1@205
WOD w/rows and ring MUs; Otherwise Rx+:
21:26
Front Squat: 1@135, 1@225, 1@315, 0@330
Snatch High Pull (5sec pause at mid shin – high pull – 10sec pause at mid thigh): 1@205, 1@205, 1@205, 1@205
Snatch High Pull: 2@236, 2@236, 2@236
Clean Grip Deadlift (w/3sec lower): 3@305, 3@305, 2@335
Strength (all squat/hang squat)
Used 135 for most, one set of SS to HSS at 155
WOD w/135, all bike, burpee C2B, PS/HPS
16:51
MRx
18:20
Wod RX+ (run,row, bar MUs)
19:46
Wod rx +
17:32
Bike/row ring/bar mu
Strength:
PS @ 135#
HS @ 115#
WOD w/ 115#, row/bike, ring/bar MU
15:38
Up to 155 squat snatch
—
Wod. 115#/row then bike/all ring MU
21:59
2 reps squat snatch at 155
Wod Rx- All Rows(rain) and bar mu’s-
18:47
MRx 21:33
4 RFT:
-.3 bike (in miles)
-2 Over Bar Burpees
-2 Hang Snatch (empty barbell)
-2 C2B
-300m ROW
-3 Over Bar Burpees
-3 Hang Snatch (empty)
-3 C2B
19:40
50 butterfly sit-ups – 1:28
16 days out/feeling good! #blessed
Power squat snatch- 105#
Hang squat snatch- 105#
WOD RX
26:30
Ran 200 first two rounds, rowed 200 the 3rd and 4th round
First time to do All MU in a workout (except one round of the three MU where I did four failures and 2 full reps)
First time to connect more than one MU-
Thanks to 9am class for the encouragement! Fun workout!
Looked great, Shan! So happy to see you working out!
Thanks Katie!!! So proud of you!!!
WOD rx’d w/bike and row/ring MUs
20:15
RX+ w/ Ring MUs and row
17:57