4 RFT:
-6 Hang Power Snatch 135/95 RX+155/105 MRX 115/75
-9 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
2min Rest / Reduce Wt.
3 RFT:
-3 Hang Squat Snatch 115/75 RX+135/95 MRX 95/65
-30 Doubles
2min Rest / Reduce Wt.
1 RFT:
-10 Sqt Snatch 95/65 RX+115/75 MRX 75/55
-100 Doubles or 33 Box Jumps
-10 Power Snatch
Strength: snatch
2 PS, 2HPS (used #75)
2SS, 2HSS (used #95)
2PS, 2 HPS, 2SS, 2HSS (used 115#)
*
WOD MRx (modified DUs to lateral barbell skier jumps)
4RT: 5:06
3RT: 2:06
1RFT: 3:25
Completed @ 14:37
Did wod 2/13
Hang squat clean strength: 95-105-115-125-135-145-155(f)
1. 4:27
2. 6:27-8:13
3. 10:13-12:32
Strength with 135, 155
SS at 155 not TnG, only 1 HSS @ 155
WOD Rx’d with DUs
Did not make it under time cap
16:15
Diablo Unders, right?
Power Snatch: 1@135, 2@155, 2@185
Hang Power Snatch: 2@175, 1@205
Squat Snatch: 0@175, 2@135
Hang Squat Snatch: 0@155, 2@135
WOD MRx w/Ski Jumps: DNF
Finished 14/33 box jumps
Strength- 95 and 135
Wod Rx-
16:00 buzzer beater
Again with the DU’s
WOD w/ 75-65-55, step-ups, and 6 cals subbed for 30 DU’s
13:18-4:00=9:18
Active rest day
10 min stretching
20 min slow row = 3418m
E2MOM
2 PS@135#
2 HPS@155#
2 SS@165#
2 HSS@175#
2 PS@145#
2 HPS@165#
2 SS@185#
Failed HSS@195#
WOD
As Rx’d
1: 2:40
2: 1:53
3: 2:36
Total time=11:09-4:00(rest)=7:09
wod rx* 60 dubs, rest subb’d bike cals for dubs (ankle)
15:02 – 4:00 = 11:02
lungs have nothing after the flu
Strength & Conditioning
…snatch stuff
…ghd stuff
*nice work Joanie 🙂
WOD (1st part – 95#, 2nd part 75#, 3rd part #75)
Time: 13:48 – 4:00 = 9:48
whatever jamie…whatevs
Strength:
75-95-115-115-115-125-125-135
—
Wod. MRx weight / 24″ box
12:50 – 4 = 8:50
Stayed light for strength at 65# and worked form
WOD with 65#, 65#, and 55# plus step ups and more step ups subbed for dubs (was wearing lifters)
3:12
3:58
5:58
14:08-4 min= 10:08
Oops…
3:12
2:58
3:58
Finished at 14:08 -4 min rest
10:08 work
Can’t do math
Squat snatch
1@185 (PR)
Wod RX
1. 2:50
2. 1:33
3. 2:25
Total 10:48-4:00= 6:48
Strength: 1st rnd@115#, 2nd rnd@135#
WOD MRx wt., 20” stepups throughout.
15:37
Still under the weather
Strength:
Sets 2 – PS, HS, SS, HSS
1st round 95#, 2nd round 115#
WOD w/ 115#, 95#, 95#
Finished just after 16 min cap.
2 PS@ 115
2 HPS@ 115
2 SS@ 135
2 HSS@ 135
2 PS@ 155
2 HPS@ 155
2 SS@ 155
2 HSS@ 155
WOD RX- 15:48-4:00= 11:48
Strength
2 PS @155
2 HPS @155
2 SS @185
2 HSS @185
2 PS @185
2 HPS @185
2 SS @185
2 HSS @185
Wod RX+ / DU
Wod 1 3:00
Wod 2 2:19 * did full squat snatch instead of hang
Wod 3 3:02
Total time 12:21
Strength
Took the 16 mins to practice form
WOD
1st 75lb and box jumps 4 rds
@ 6:04
2nd 75lbs 3:26
3rd 65lbs got 10 sq snatch and 11 box jumps
Strength with 95# then 115#
WOD rx, at 14 box jumps on last part at time cap
I think my time markers were 6:24, 11:30?
Strength: practiced form with 85#-95#
WOD (all w/box jumps. 1st w/85#, 2nd w/75#, 3rd w/65#)
15:07-4= 11:07
Strength
45#,35#
WOD w/20″ box step ups, used 45#, rd 1, 35# rd 2, 25# rd 3 and step ups on
box for double under
At the time cap finished 33 box steps ( don’t to the 10 Power Snatches)
E2MOM
2 PS@135#
2 HPS@135#
2 SS@155#
2 HSS@155#
2 PS@175#
2 HPS@175#
2 SS@195# (failed second rep)
2 HSS@195#
WOD
As Rx’d w/ 100 DU
12:11-4:00(rest)=8:11
Could not do DUs today
Strength
85-85-95-95-105-105-115-115
WODs Rx w/ DUs
1. 3:28
2. 2:46
3. 4:48 (DUs SUCKED and took forever)
15:02-4 rest= 11:02
Tabata abs