AMRAP in 3 minutes of:
5 Box Jumps 24/20” Rx+30/24” MRX 20/18”
3 Squat Snatch 95/65 Rx+135/95 MRX 75/55#
Rest 2 minutes/adjust loads
AMRAP in 3 minutes of:
4 Box Jumps 24/20” Rx+30/24” MRX 20/18”
2 Squat Snatch 115/80 Rx+155/105 MRX 85/60#
Rest 2 minutes/adjust loads
AMRAP in 3 minutes of:
3 Box Jumps 24/20” Rx+30/24” MRX 20/18”
1 Squat Snatch 135/95 Rx+175/115 MRX 95/65#
Strength:
2×2 @ 95-115-135
WOD Rx’d
5 rds
6 rds
7 + 3
Strength 55/65/75/85/90/95
WOD RX weight & 24” box step ups
5 rounds
5 rounds +4
2 rounds (failed 95# at least 4 times)
Strength: squat snatch to OHS. Stayed w/ 95
*
WOD rxd:
1st AMRAP w/ 95: 4 rds
2nd AMRAP w 115: 5 rds
3rd AMRAP w/ 135: 7 rds + 3 box jumps
Strength: Squat snatch + OHS 2-2-2-1-1-1
95-115-135-135-145-155
WOD: Rx’d
1st – 4 rds+5 reps
2nd – 5 rds
3rd – 7 rds
Squat snatch
95,135,155,175,185* (from the hang) couldn’t get 185 from the ground.
Wod RX
1. 7+5 box jumps= 61 reps
2. 8+4 box jumps=52 reps
3. 11 even = 44 reps
Total reps: 157
11 rounds!!!!!! you are nutso love it
Strength
75-95-95-125-135-155
—
Wod. Rx’d
1) 5 rounds + 3
2) 5 rounds + 4
3) 7 rounds
Strength
75-95-95-125-135-155
—
Wod. Rx’d
1) 4 rds + 6 reps
2) 4 rds + 5 reps
3) 5 rds + 3 reps
Strength
135-155-175-205-226-236 no misses
Wod rx+
1. 4 rounds
2. 4 rounds + 1
3. 5 rounds + 2
(No misses)
Strength up to 135#
WOD: Assult bike for cal (acap) 3x3min
1. 40
2. 40
3. 40
120cal total
Snatched heavy Monday so probably shouldn’t have even been here today buuuuuut couldn’t resist.
105-115-135-135-155f-155f
Wod rx+
4+4bj
4 rds
7 rds
Strength & Conditioning
E3MOM – 6rds
-2 Squat Snatch into 1 OHS (did 95# all 6 rds)
-15 burpees
WOD (MRx +)
*Did 75# on the first one, then 95# on the remaining two
*24″ Box Jumps
1. 4rds + 3 BJ’s
2. 4rds + 3 BJ’s
3. 6rds + 2 BJ’s
fun class – thanks breck
Strength up to 135#, 140(f)
Wod rx+
5 + 1 SS
6
9 + 1 BJ
Strength: Squat snatch + OHS 2-2-2-1-1-1
135- 135-155-165-185-205 (failed the OHS)
WOD: Rx’d
1st – 6 rds
2nd – 6+1 rds
3rd – 8+1 rds
Strength: Squat snatch into OHS
3@75, 3@75, 2@95, 2@95, 2@115, 2@115, 1@125
WOD Rx* (did 4 box jumps/ 2 SS @115# twice)
4 rounds
3 rounds
3 rounds + 4 box jumps
Pre-WOD 3 mile run
Did the WOD from yesterday.
WOD RX (top to bottom)
33:20
Strength:
95-95-115-135-135-135
WOD:
Round 1: 95#- 3 rounds + 6 reps
Round 2: 115#- 3 rounds + 3 reps
Round 3: 115#- 6 rounds even
6 mile run
Squat snatch into OHS
2@ 75-85-95
1@ 105- 110 – F 115
–
wod as rxd
6 + 3
7 + 4
7 + 1 (missed 1 SS which was time consuming to bounce back)
fun one! did heavy squats yday legs a bit jelly but good challenge regardless – secretly love SS despite not being very good at it.
Too many knee surgeries to have much to offer this WOD. Stayed light and went very slow.
Strength up to 85#.
WOD:
Stayed at 85#
4 rounds
3 +2 rounds
4 +2 rounds
Maddy:
Strength up to 25#
WOD: at 25#
3+5
4+4
6 even
Squat snatch
2@135, 135, and 155
1@175, 185, and 205
Failed 225
Wod RX+
1. 4+5 reps
2. 5+5 reps
3. 6 +3 reps
8:30am
Squat Snatch + OHS
E3MOM
2@135#
2@155#
2@175
1@185
Multiple fails @ 195#
WOD
Rx+ (Should have done Rx’d)
1: 4+7 reps=39reps
2: 3+5 reps=23 reps
3: 2+2 reps=10 reps
Total reps=72
10:30am
Squat Snatch + OHS (no misses)
E3MOM
2@95#
2@115#
2@135#
1@155#
1@165#
1@175#
WOD
As Rx’d (no misses)
1: 7=56 reps
2: 6+5=41 reps
3: 8=32 reps
Total reps=129
Wod RX
6
6
6+3 box jumps (that was heavy)
75-85-95-105-110-65 multiple reps
WOD RX
1. 7+2
2. 8
3. 9+3
Strength: snatch to OHS
75, 95, 95, 115, 115, 135
WODs RX:
1: 4 rounds
2: 4 rounds
3: 4+3
Garage wod
“Gregg Atlas”
10000# back squat – pick the load if you drop or rack, 20 burpees
= 4:23, 0 burpees 69 reps @ 145
–
100 kB with 2 burpees at top of every minute
= 4:57
–
14 mins
Odd minutes – 12 front squats with med ball
Even – 12 med ball sit-ups
Squat snatch + OHS touch and go
2@155
2@175
2@195
1@215
1@225
Failed 240
Wod RX+
5 rounds + 1 SS – 46reps
5 Rounds + 4 BJ – 34 reps
6 Rounds even – 24 reps
104 total reps
Strength up to: 85#
WOD all at 65#
4+5BJ
5
7+3
Strength
95-105-115-120-125-125
WOD Rx+ weights and 20” box jumps
1: 5 even
2: 6 even
3: 8 + 3 box jumps
No misses
Power Abs
Squat Snatch + OHS
2@ 45
2@ 50
2@ 55
1@ 60
1@ 65
1@ 75
WOD @ 50 18″ Box Jump
1: 3 + 1 BJ
2: 3 + 2 BJ
3: 4
Strength 35-45-55-65-70-75
WOD MRx weights, step ups
1. 3 rds + 1 sq snatch
2. 5 rds + 1 bx
3. 8 rds