For Time:
-7 Power Snatches 95/65 RX+ 115/75 MRX 75/55
-7 Wallball Sit-Ups
-7cal Row or A-Bike
Rest 1min
-28 Hang Power Snatches
-28 T2B
-28cal Row or A-Bike
Rest 1min
-14 Power Snatches
-14 Wallball Sit-Ups 20/14lbs MRX 14/10
-14cal Row or A-Bike
Rest 1min
-21 Hang Power Snatches
-21 T2B
-21cal Row or A-Bike
PS: 3 x 3 @ 135
HPS: 3 x 2 @ 155
SS: 135-155-165-175-x
WOD Rx’d
17:58
Just made it…
Power Snatch: 135/165/175/185/195/205/215
WOD: Barbell Only; Muscle Snatches
Under 20:00
Tempo Front Squat: 2@250, 2@250, 2@250, 2@250
Front Squat: 3@265, 3@265
Back Squat: 3@280, 3@310
WOD rxd
Time cap at 21 HPS in the last round
PS 3×3@115
HPS 3×3@135
PS 1@165
Wod RX
13:45
PS 1×3@115; 2×3@135#
HPS 1×2@135; 2×2@155#
PS 1@175; 1@185#; Failed 205#
Wod RX+
14:07
Mod wod
No rest breaks
Did PC&J and Hang pcj 95#
Bamboo V ups
Bike
16 ish
Power Snatch
3 sets 3 @95#
Hang Power Snatch
3 sets 2 @145#
Squat Snatch
4 sets 1 @165#
1 set 1@185#
WOD
As Rx’d
With Row
Total Time: 13:31
WOD
MRx w/ A-Bike every round.
Total Time: 17:59
Strength:
3×3 @ 75
2X3 @ 115
1’s up to 135
WOD w/ 75#, T2B, Row
17:59
Strength: Worked snatch technique
WOD Rx: (all row)
15:21
For reference – 2.3 mile run both pre and post workout.
pre double dub
EMOM (15min)
-snatch stuff
-burp stuff
WOD Mrx (bike/row/bike/row)
17:26
fun wod – great job nooners! thanks breck
Strength:
3 × 3 @ 75
3 x 2 @ 95
1’s up to 115
WOD MRx
16:25
Strength
3’s@75#
2’s@105#
2×1@135#, 3×1@145#
WOD MRx
8 cal at time
Finished row at 18:54
Wod RX 8/21 cals
Squat snatch
Up to 155#
—
Wod. MRx. Subbed V-ups for TTB
13:43
Good to have KevO back today!!
Strength up to 145
Wod Rx all AAB
16:03
Strength
Power snatch up to 95lb
Hang snatch up to 100lb
Snatch up to 105lb
WOD
65lbs
Wb sit ups
Row
1:43
65lbs
V-ups
Row
7:45
65lb
Wb sit ups
Row
4:25
Plus 7 reps
Power snatch: 3×75#, 3×95#, 3×115#
Hang Power Snatch: 2×75#, 2×95#, 2×115#
Snatch: up to 135#
WOD MRX with bike:
Capped at 3 calories on last round.
Second workout in about a month and it was brutal!
Wod
MRX 20:08
Power Snatch (3s) 95-95-95
Hang Power Snatch (2s) 115-115-115
Power Snatch 115-125(f)-125-130-135
WOD Rx w/all rowing
15:29-3 rest= 12:29
GHDs
WOD Rx with rows
14:02