4min AMRAP:
-4 Hang Power Snatch 135/95 RX+ 155/105 MRX 115/75
-8 WallBall Sit-Ups 20/14 20/10
-8 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
Rest 2min / Reduce Load
4min AMRAP:
-4 Squat Snatches 95/65 RX+115/75 MRX 75/55
-8 Toes to Bar
-8 Box Jumps 24/20″ RX+30/24 MRX 20/18″
4 sets of 2 HPS to 1 SS (95)
4 sets of 2 HPS to 1 SS (115)
4 sets of 1 HPS to 1 SS (135)
*
WOD rxd
1st AMRAP- 3 rds + 4 HPS
2nd AMRAP- 2rds
EMOM 2HPS-1SS: 4 @ 115, 4 @ 135
EMOM 1HPS-1SS: 4 @ 155
WOD Rx’d
3 rds + 4 HPS
2 rds + 4 box jumps
EMOM 2HPS and 1 SS- 1@95, 3@115, 4@135
EMOM 1HPS and 1 SS- 2@135, 2@155 (no failures)
Wod Rx as written
1) 4+1 HS (All HS unbroken)
2) 3+4 SS ( All T2B unbroken. All SS T&G)
EMOM x 4 of 2 HPS to 1 SS (135#)
EMOM x 4 of 2 HPS to 1 SS (155#)
EMOM x 4 of 1 HPS to 1 SS (175#)–missed third SS
*
WOD rxd+
1st AMRAP- 4 rds + 1 HPS
2nd AMRAP- 3rds + 1 SS
WOD rx
1: 3 + 4
2: 3 +3
No strength
WOD
As Rx’d
Everything unbroken
1: 4+2 HPS
2: 4+4 SS
Strength
95# x 4
95# x 4
95-95-115-115
—
Wod. MRx subbed GHD’s for TTB
1) 3 rounds + 8 WBSU
2) 3 rounds + 1 Sq. Snatch
Strength:
EMOM x 4 of 2 HPS to 1 SS 75#
EMOM x 4 of 2 HPS to 1 SS 95#
EMOM x 4 of 1 HPS to 1 SS 115#
WOD Rx except 115# HPS on 1st one:
3 rounds + 8 WB sit ups
3 rounds
EMOM x 4 of 2 HPS to 1 SS 95#
EMOM x 4 of 2 HPS to 1 SS 115#
EMOM x 4 of 1 HPS to 1 SS 115#
Wod MRx(ish) as written- 95#
1) 4+1 HS (All HS unbroken)
2) 3+4 SS ( All T2B unbroken. All SS T&G)
Strength & Conditioning
-snatches (hang & squat)
-burps
-jumping squats
*nicole = rock star
*pretty sure breck no repped me 14 times today – not sure the deal there 🙂
WODs (RX besides the barbell weights)
1. 3rds + 1 T2B (95#)
2. 2rds + 8 WB Sit ups
thanks breck – fun one!
2nd part was with 75# barbell
Strength @65 with OH lunges rather than squat snatches
MODS for knee
1. 4HPS@85, 8 WB sit-ups, 8 WB OH lunges
3 rounds
2. 4 power snatch @65, 4 OH lunges, 8 TTB, 8 box step-ups
2 + 2 OH lunges
EMOM x 4 of 2 HPS to 1 SS 75#
EMOM x 4 of 2 HPS to 1 SS 95#
EMOM x 4 of 1 HPS to 1 SS 95#
Wod MRx(ish) as written- 95#
1) 4
2) 2+4 T2ring
Strength
95×4
115×4
135-135-155-155
Wod rx* (20” step ups ankle)
4 + 4
2 + 13
Strength
135,155,165
Wod RX
1. 4 rounds
2. 4+2 squat snatch
Strength
75-85-1 successful complex @ 95
10 min assault bike
4.2km, 47 cal
Strength
95-105-115
WODs Rx
1: 4 + 7 wallballs
2: 3 + 6 box jumps
Tabata abs
Power Snatch: 135/155/175/185/205
2 HPS + 1 SS EMOM w/145: 0/1/1/1
2 HPS + 1 SS EMOM w/165: 1/1/1/1
1 HPS + 1 SS EMOM w/185: 0/0/0/0
WOD w/MRx Barbell Load
1) 3 rounds + 13 reps (1 wallball)
2) 1 round + 15 reps (3 box jumps)
85-95-105
RX
1. 4+2 HPS
2. 4+4 SS
WOD with 115# and 75#
1: 2+4 HPS
2: 3
EMOM X 4 : 2 HPS to 1 Squat Snatch @155
EMOM X 4 : 2 HPS to 1 Squat Snatch @185
EMOM X 4 : 1 HPS to 1 Squat Snatch @205
All strung together and no misses
Wod RX+
Wod 1 : 4 rounds + 1 HPS
Wod 2 : 3 rounds + 4 SS
EMOM x 4 of 2 HPS to 1 SS 85#
EMOM x 4 of 2 HPS to 1 SS 105#
EMOM x 4 of 1 HSS to 1 SS 125#
WOD RXD
4 rds
4 + 4 SS
EMOM for 4 minutes
2 PS 1 SS @ 135
2 PS 1 SS @ 155
1 PS 1 SS @ 175 failed 1st SS dropped back to 155
WOD Rx
3 rounds 4 WBSU
3 Rounds 2 SS
EMOM X 4 : 2 HPS to 1 Squat Snatch @ 95
EMOM X 4 : 2 HPS to 1 Squat Snatch @105
EMOM X 4 : 1 HPS to 1 Squat Snatch @ 115
Wod 1 : 4 rounds w/ 95#
Wod 2 : 3 rounds, RX