For max reps:
AMRAP in 3 Minutes of:
100 Double Unders
Max Rep Hang Squat Snatch 95/65 Rx+115/80# MRX 75/55#
Rest 2 Minutes/make load changes
AMRAP in 3 Minutes of:
100 Double Unders
Max Rep Hang Squat Snatch 115/80# Rx+135/95# MRX 95/65#
Rest 2 Minutes/make load changes
AMRAP in 3 Minutes of:
100 Double Unders
Max Rep Hang Squat Snatch 135/95# Rx+155/105# MRX 115/80#
Strength:
2 @ 95, 3 @ 115, 5 @ 135, 2 @ 95 (because I thought there were only 10 sets and I already took plates off)
WOD Rx’d
15-10-5
Snatch complex: up to 135
WOD RX: 19-13-10
Strength
105-135X5-165X5-195
WOD Rx’d
13-8-4
SS into HSS complex. 12 EMOM-
4@95
4@115
4@135
No misses
Wod w/ 20cal bike. Rx weight
16@95
12@115
7@135
No misses
Great pic Chris!!!!
i know, right….what a dream boat! 🙂
Haha!
Stud!
Strength 35/45/55/65×3/75×3/80×3
WOD
75 DUs
65# HSS 13
75 DUs
75# HSS 10
75DUs
80# HSS 10
No misses
Strength – 55# up to 85#
WOD – MRX weights, 20 burpees
13 – 11 – 6
Strength complex – 45# for all lifts
WOD w/45# all rounds
1. 13 reps
2. 15 reps
3. 16 reps
Strength
2@115
7@135
3@155
Wod RX w/ 20 cal bike instead of dubs.
1. 25
2. 18
3. 10
WOD rx except hang power snatches
25 @ 65#
13 @ 80#
6 @ 95#
Complex
up to 145#
—
Wod. Rx weight / subbed 20cal bike for dubs
15
9
3
Strength: SS into HSS
6@75
6@95
WOD: 3 rounds of 3 minutes/2 minute rest
20 burpees
Max HSS of 95#
8 reps
6 reps
6 reps
Strength & Conditioning:
**Did the complex twice (SS into HSS) – 75# all rounds
-completed
WOD: Stayed at 75# all 3 rounds (w/ the DU’s)
1. 21 reps
2. 21 reps
3. 20 reps
Total reps: 62
fun class – way to kill your lifts, Ryan G!
***Hottie Alert on the Page***
Strength:
Started at 95, worked up to 145#
WOD: 95/115/135
Went for max dubs in 90 sec and max snatch in 90 sec
72/7
62/7
62/3
Strength up to 110#
WOD RX: 29/19/10
Strength
EMOM for 12 minutes
Squat Snatch + Hang Squat Snatch
Minutes 1-4: 95#
Minutes 5-8: 115#
Minutes 9-12: 135#
WOD
As Rx’d
1: 27 reps
2: 16 reps
3: 8 reps
Strength
2@55, 2@65, 2@75, 2@80, 1@85, 1@90, 1@95 , 1@100 failed HSS
Wod RX’d
20-10-3 (ugly ride it down reps)
Looking strong, Chris!!
Strength
75-75-75-95-95-95-115-115-115-135-135-135
Wod mod
20 dubs + 1:10 of singles @ 1:30 went into snatches
15@95
9@115
8@135
Strength (squat clean/hang squat clean)
65-95lbs
WOD w/ hang squat clean rx’d load
1) 50 dubs/10 reps
2) 20 cal bike/5 reps
3) 50 dub/10 cal bike & 6 reps
Complex
up to 145#
—
Wod. Rx
11
7
3
Strength
Up to 75#
Did 7 out of 12 sets
WOD
1. 200 singles/ 55#/ 10reps
2. 200 singles/ 65#/ 6 reps (had adjust my weight didn’t realize I put the wrong weight took into my time)
3. 200 singles/65#/ 5 reps
-My efficiency in this work out just wasn’t good.
Snatch complex
4@95-4@115-4@135
WOD rx
95-15, 115-10, 135-9
Snatch complex
Set 1-2 @ 115
Set 3-5 @ 155
Set 6-7 @ 175
Set 8-9 @ 195
Failed 10th set @215
Sets 11-12 @ 215
Wod RX+
1.) 24 Reps
2.) 15 Reps
3.) 11 Reps
100 DU unbroken each round
Wod RX : 36
1st- 16
2nd- 13
3rd- 7
Strength:
3 @ 75
3 @ 95
3 @ 115
3@ 135
Website pic today is fire!
Strength
EMOM for 12 minutes
Squat Snatch + Hang Squat Snatch
Minutes 1-2:65#
Minutes 3-4: 75#
Minutes 5-6: 85#
Minutes 7-8: 95#
Minutes 9-10: 105#
Minutes 11-12: 115# – failed hang squat snatch
WOD RX+
1: 17 reps
2: 10 reps
3: 6 reps (went for rep 7 with 3 seconds left and failed)- connected 2/2/2
For future- wore lifters for dubs
Strength
95-2 115-2 125-2 145-2 165- completed 1 failed 2
WOD RX
19
11
6
Complex to 95#
WOD RX’d weight W/ 20 cal bike for dubs and hang snatch only.
12, 8, 6
1 Squat snatch to 1 Hang squat snatch
4@75
3@85
2@95
2@105
1@115
WOD Rx
1: DUs 70/15/15 HSS: 20
2: DUs 40/20/20/20 HSS: 13
3: DUs 40/20/20/20 HSS: 10
70 DUs unbroken is a PR!
KP Extreme Abs Day 1
5 k row = 19:47