Mainsite WOD
Complete as many rounds as possible in 20 minutes of:
5 Power Snatches 115/75# MRX 95/65#
7 T2B
9 Box Jumps 24/20″ MRX 20/18″
Mainsite WOD
Complete as many rounds as possible in 20 minutes of:
5 Power Snatches 115/75# MRX 95/65#
7 T2B
9 Box Jumps 24/20″ MRX 20/18″
WOD 20:54
800 m row
80 sit-ups
600 m Row
60 step ups
400 m row
40 pull-ups
200 m row
20 pull-ups
Modified “Wood” from last Saturday
5 rds
1k bike
10 burpee box jumps
10 SDHP w/70 KB
10 goblet squats
1:00 rest
25:13 total
For time
50 burps
400m walking lunges
50 burps
32:14
Great wod!
Ass sore like none other after 400 m of walking lunges
–
40 mile road bike
Some sled pushes
Did some assault bike, pushups and back squats 95#
Strength
5 sets of 4 one arm squat snatches (alternating arms) with 53# block of steel
WOD
With one arm alternating squat snatches, T2B & 30” stump jumps
Rounds=8+1 stump jump
Strength power snatches
105# then the rest at 115#
WOD w/85# and toes thru rings
12 rounds + 1 snatch
Tabata abs
10 rds of:
minute 1: 5 BS@260
minute 2: 10 RD
minute 3: rest
run to Richmond
2:30
Did this with a weighted 20# vest – my goal is to attempt Murph this year rx.
400 m, 5 rounds of “Cindy”, 400m
– 17:00
Strength 5 sets of 3 power snatches
All at 75# BB
Wod 20 min amrap
5 power snatches 65#
7 T2B
9 box jumps
8 rounds+ 2 T2B
Gymnastics conditioning for strength
Wod mrx
9 rounds even