E6MOM for 5 TEST Events
– 800m Sprint/Run for time
– 1000m Row for time
– 50 Back Squats from floor bodyweight men/70% bodyweight women for time
– 100 KBS 70/55 or 55/35 or 45/25 for time
– Build up to a Max Snatch (squat or power)
**Athletes Choice on Order, but all Must be completed *if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.
Compare to December 16, 2019.
55# KBS-4:09
1.4 mile bike-3:33
Max power snatch-185 (finally!!)
205# back squat-40 reps (sad face)
1000m row-4:31
– 800m Run : 2:59
– 1000m Row : 3:36
– 50 Back Squats from floor @ 185 : 4:28
– 100 KBS 55lbs : 5:27
– Build up to a Max Snatch (power) : 140lbs
35# KBS – 4:13
1000M Row – 4:28
800M Run – 4:12 (icy, so slow)
Snatch – 100#
Backsquat 90# – 3:38
1000m row 4:08
50 back squats from floor 100# 3:07
100 KBS 35# 5:03
800m run 5:57
Max power snatch 105# (PR)
Great job in the pr Jess!
45/6’3”/185#
Back squat from floor @185# – 4:12
800m- 4:19 (not great after BS)
Snatch- 175# (power)
KBS- 55#- 4:54
1000m Row- 3:49
1 – 50 bk sq 65# = 3:11
2 – 2K bike – screwed this up, bike was on miles; 1.7 miles at 6:00 mark
3. 1 rm snatch = 85#
4. 100 KBS 25# = 4:35
5. 1000m row = 5:07
44/5’7″/172
1: Squat Snatch: 135/155/175/185/195/205/215(failed)
2: Row: 3:35.5
3: 175# BS: 4:10
4: Run: 4:25 (very slick road conditions and blown out legs from back squats)
5: 55# KBS: 5:12
1. 100 KBS @35 – 4:35
2. 1000m row – 4:18
3. 50 Good Mornings @85 – 3:01
4. Snatch – 85/95/105/110 (pr)
5. 800m ski erg – 4:16
1: Run: 3:38
2: KBS 55# 3:28
3: Row 3:48
4: Power Snatch 185# (failed 205# twice)
5: Back Squat 205# 5:02
1000m row
Back squats @ 85
1.4 mile bike
100 KBS 35#
125# snatch failed 135#
1000m row= 4:07.9
50 back squats @ 100#= 3:06
Bike 1.4 miles= 3:56
100 kbs 35#= 4:04
Max snatch= 100#
KB@70# 5:16
2k bike 3:26
1k row 3:44
Snatch 150-190-215
Backsquat@205# 18-11-14-7 5:31
WOD Rx:
1000m row – 3:17.8 (2019/3:28)
50 Back Squats 180# – 5:54 (2019 @175/ 5:24)
1 rep Snatch – 150# (2019/ 145#)
2K bike – 3:07 (2019/ 2:59)
100 KBS 55# – 4:35 (2019/ 5:04)
1. SUB 50 OH Squat @ 95# – 3:51 (missed Monday)
2. 2K Bike – 3:24
3. Squat Snatch – 175# (probably a 2020 pr)
4. 1000m Row – 4:18
5. K-Bells – 4:40
50 BS @ 95# – 3:24
800M run – 4:02
Snatch – 85 (didn’t want to irritate my shoulder)
1000M row – 4:25
100 KBS – 5:14
Back squat from floor @135 (mind your own business)- 5:15
800m Run- 3:46
Snatch- 145# (squat)
KBS- 55#- made 85 at 6:00 mark.
1000m Row- 3:47
1. Back Squat from floor 200# (actual body weight): 35 reps
2. 1000M Row: 4:24
3. Snatch: 145#
4. 800M Run: 4:19
5. 100 KBS@55#: 5:59
from 2018:
1. 100 kbs (5:12)
2. Run 800 (4:01)
3. Row 1000 (4:24)
4. Snatch (135#)
5. Back squat (20@195#, 15@135#)
Wod
100 KB – 4:37
Squat Snatch – 165#
Bike – 3:12
Squats – 5:45 @ 185#
Row – 4:11
Note to self: Very Bad order selection.. change it
1000M row – 4.18
50 Back squats 95# – 4.24
800m -3:56
100 KBS – 5.58
Snatch – 80#
*85#
Snatch: 225-235(fail x3)
1k row: 3:26, might be a PR, who knows
800m run: 4:46
100kbs @ 55#: 5:59
50bs @ 135#: 32 @ cap
First time doing it in this order, didn’t hate it
Wod
Row = 3:29.8 (3:31.9)
kB swings #55 = 4:29 (3:43)
Today I did 4 max distance HS walk 15,18,4, 12’ (CNJ = 185, failed 205)
50 B squats @ 135# = 2:55 (3:25)
2 k bike = 3:17 (3:22)
Last years stuff is in ()
5’9/44/206#
800m run- 3:25
1k row- 3:40
100 kbs – 4:45
Snatch – 175
50 back squat @175# – 4:22
WOD in a different order this year, did the same the previous 2 years
1. 50 BS @120# 3:18
2. 1.4 mile bike 3:48 was 3:15 at 1.2 (I felt this was closer)
3. Power Snatch 95-105-115-125-130-136-140(f)
4. 1000m row 3:59
5. 100 KBS 35# 4:43
Much better doing the bask squats first for me
Summer Power Abs
1000m Row: 3:57
50 Back squats 135#: 4:52
100 KB swings @55#: hit cap at 80
Max power snatch: 145#
800m run (ran with Abigail): 5:11
Abigail:
600m Row: 3:25
50 Back squats at 32#: 4:25
75 KB swings @10#: 5:05
Max power snatch: 32#
800m run (ran with Dad): 5:11