For time:
150 DU’s or 30 Calorie Row/Bike
25 Box Step ups with Sandbag or Med Ball or KB/DB
125 DU’s or 25 Calorie Row/Bike
20 Box Step ups with Sandbag or Med Ball or KB/DB
100 DU’s or 20 Calorie Row/Bike
15 Box Step ups with Sandbag or Med Ball or KB/DB
75 DU’s or 15 Calorie Row/Bike
10 Box Step ups with Sandbag or Med Ball or KB/DB
50 DU’s or 10 Calorie Row/Bike
5 Box Step ups with Sandbag or Med Ball or KB/DB
*Athlete can mix and match weighted exercises*
Squat snatch: 5-3-2-2-1-1-1 (worked up to 135#)
*
WOD rxd: did cal row and 80# sandbag step-ups to 24” box
– 14:13
Squat snatch (all @ 95)
1×5, 6×4
WOD w/bike, 80lb sandbag
16:52
Squat snatch
5@95, 3@115, 2@135, 2@135, 1@155, 1@155, 1@175(fail twice)
Wod Rx- DU’s and 80# sandbag
16:17
89 DU’s unbroken on first round (Pr)
*24” box
Squat Snatch
E2MOM
5@95#
3@115#
2@135#
2@165#
Failed x 5@185# (Haven’t snatched with a barbell in a few months and it showed)
WOD
With DU’s, 24″ box and 80# Sandbag
Missed once on both sets 150 and 125 of DU’s (misses were after 100), other sets unbroken
Time: 13:26
Squat Snatch
E2MOM
5@95#
3@135#
2@155#
2@175#
1@185# (failed)
1@185#
1@205# (failed)
WOD
With DU’s, 24″ box and 80# Sandbag
Time: 14:11
Squat snatches @65
WOD w/row and goblet step-ups w/ 35# kB
13:51
Squat snatch:
5 @ 55#
3@ 65#
2@ 75#
2@ 85#
1-1-1 all at 95#
WOD RX w/ row and 50# sandbag step ups to 20” box
13:43
Strength and conditioning
E2MOM – 7 rds
-3 squat snatch (75#)
-10 GHD’s
WOD – took a break from dubs and did calorie row. 24” step ups w/ 45# KB
12:28
Fun class! Thanks Breck!
Strength worked up to 120#, failed 125#
WOD w/50# sandbag and DU, 20” box
14:34
Never in my life would I think weighted step ups would be the worst part of a workout
Strength Squat Snatch 35/45/55/65/65/75/75
WOD 14:35
DU’s & 35# sandbag weighted step ups
SS up to 110
PS ride to OHS 115, 125
WOD RX doubles and sandbag: 11:13
Snatch failed 135# x 3
Wod rx dubs
13:01
Squat Snatch
95-125-155-185-215-235 (no misses)
WOD Bike/DU/Bike/DU/Bike and 80lb sandbag
14:43
6 mile run
Squat snatch
5@ 85, 3@95, 2@100, 2@105, 1@ 110, 1@115
wod as rx’d (sandbag & dubs)
11:30
Squat snatch
95,105,115,125,135,140,145
WOD with DUs, 24” box, 80# sandbag
Capped at 20 minutes
71 DUs in the set of 100
Apparently 346 DUs is all my left calf can handle…pulled a muscle at 29:07 on the clock
Squat Snatch
E2MOM
Started at 95# and worked up to 135#. Failed 145# twice.
WOD
With Assault Bike, 24″ box and 80# Sandbag
Time: 15:25
Squat snatch
95,115,135,155,165,185(failed)
Wod RX w/ bike and 80# sandbag
13:15
Strength: squat snatch
5@75#
3@95#
2@115#
1’s @135# (power snatch)
WOD w/20# wb and rowing
16:07
Squat snatch
85-95-105-115-125-130-135-140(f)
WOD Rx all dubs and pink tag sandbag
17:10
Tabata abs
At home gym WOD
Strength
Squat snatch
5 @ 75lb
3 @ 80
2 @ 85
2 @ 90
1 @ 95
1@ 95
1 @ 95
WOD
Singles
Box step up with 20lb ball
14:32
Squat snatch 5-3-2-2-1-1-1@35-45-55-55-60-65-70
WOD
All row for cal, 18” box, 35# sandbag
16:03
Snatch 165, no misses
WOD rx sandbag – 18:55
Strength worked up to 90#
WOD w sandbag and DU
16:54
Squat snatch
5@75, 3@85, 2@95, 2@105, 1@125, 1@135, 1@145
WOD row with 50# 24” box steps
16:04
Squat snatch
Up to 145# and called it good
—
Wod. Rowing/65# sandbag
14:10
Squat snatch
Up to 115#
—
WOD. Rowing/65# sandbag
16:26