Friday, August 12, 2022

“Lane”
5 Rounds for max reps of:
.75% Men, .65%Women Bodyweight Hang Power Snatches
Handstand Push-Ups

**Once Hang Snatch is complete immediately walk over and conduct Handstand Push-ups**
*Start a new round every 6 minutes*
 

Scaling:
For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.
 

Intermediate Option:
5 rounds for max reps of:
2/3 bodyweight hang power snatches
Handstand push-ups

Beginner Option:
5 rounds, not for time of:
10 hang power snatches 65/45#
10 push-ups

29 thoughts on “Friday, August 12, 2022”

  1. Front Squat: 2@260, 2@260, 2@280, 1@320, 1@320, 1@320, 1@320, 1@320
    Back Squat: 5@275, 3@315, 3@315, 3@315, 3@315, 3@315
    Wide Grip Bench Press: 8@205, 8@205
    Machine Row: 5×10
    Pec Flyes: 5×10

    Hang Power Snatch @155: 6/5/5/5/5
    Strict Deficit HSPU @210: 2/2/2/2/2

  2. Active recovery – battle at the ranch WOD prep w/ Breck, Steph, & Jessica

    Burpees and Rowing

    Great job guys!!

  3. Activator with 65-75-75

    Wod 75# (I identified as Rachel B’s weight ;))
    5 rounds every 6 min of:
    10-12 HPS then set of 5
    5-6 kipping hspu then 4-5 strict w/ 1 pad
    10 barbell push-ups

    On 4th and 5th round did set of 5 then 12 WBS to 11’ target with 14# ball—-challenging but fun!

  4. Activator- 3 HPS + 3HSPU (all strict)
    95-115-125

    WOD rx (0.65% BW- 97lbs)
    all HPS unbroken
    Rd 1: 13 HPS / 15 kipping HSPU (ub)
    Rd 2: 10 HPS/ 5-5 strict HPSU
    Rd 3: 10 HPS/ 5-3 strict HPSU
    Rd 4: 10 HPS/ 4-2 strict HPSU
    Rd 5: 15 HPS/ 10 kipping HSPU (ub)
    800 M jog after last set of HSPU

    Fun 12 class! Thanks Coach Jess 😉

  5. Activator: 3 HPS + 3 HSPU
    95-115-135

    WOD @ 115#
    Hang Snatch – 12, 12, 12, 11,10
    Strict HSPU – 10, 10, 9, 7, 6

  6. Activator- 3 HPS + 3HSPU (all strict)
    95-115-135

    WOD rx (0.75 BW= 135lbs)
    all HPS unbroken
    Rd 1: 10 HPS / 5/5 strict HSPU
    Rd 2: 10 HPS/ 5/5 strict HPSU
    Rd 3: 10 HPS/ 5/5 strict HPSU
    Rd 4: 10 HPS/ 5 strict/ 10 kipping HPSU
    Rd 5: 10 HPS/ 3 strict into 5 kipping HSPU

    50 HPS/38 strict HSPU/ 15 kipping HSPU=103 total reps

  7. Strength
    95-115-125

    WOD w/ an added 400m run every round. Strict HSPU. Good idea Husk!
    Rx’d weight at 130# (BW = 174#)
    Hang Snatch – 6, 6, 6, 4, 2 (24 total)
    Strict HSPU – 17, 12, 10, 8, 12 (59 total)

  8. Activator: 3 HPS + 3 HSPU
    Up to 115#

    WOD: w/95#
    Broke each 6 min round into 3 sets of 5 HPS & 5 HSPU.
    Total reps: 150

  9. 46/5’7″/175

    Activator- 3 HPS + 3HSPU (all kip)
    95-115-135

    “Lane”
    With 135# Hang Snatch
    all Hang Snatch unbroken
    *waited until clock hit 2 minute mark before starting HSPU’s
    Rd 1: 10 HPS / 10 Strict right into 8 Kip for 18 total HSPU’s
    Rd 2: 10 HPS/ 10 Strict right into 7 Kip for 17 total HSPU’s
    Rd 3: 10 HPS/ 10 Strict right into 5 Kip for 15 total HSPU’s
    Rd 4: 9 Hang power with 1 hang squat for 10 total/ 10 Strict right into 1 Kip for 11 total HSPU’s
    Rd 5: 7 Hang power with 3 hang squat for 10 total/ 8 Strict HSPU’s

    50 Hang Snatch/48 strict HSPU/ 21 kipping HSPU=119 Total Reps

  10. Activator
    85-95-110

    WOD @105# (107# would be 65%)
    7-7-7-7-7
    10-10-10-10-15
    Bike cals with legs only 5-7-10-10-10

    KP abs

  11. Mod wod for back

    Strength: bench press
    5@105
    4@120
    3@ 130
    2@ 140
    1@ 150, 160

    Every 6 minutes:
    10 bench press 105#
    10 strict pull-ups
    5 strict HSPU (1 mat then 2 last 3 rds)
    10 cal AB

  12. Strength 95/105/115 w strict hand stand push ups with ab mat and 15# plate as riser
    Wod:
    5 rounds of:
    7 hang power snatch at 100#(should have gone a hair heavier maybe)
    7 hspu with ab mat and 15# plate as riser…did 4 strict and 3 kipping until 5th round and did 2 strict and 5 kipping
    400m run
    completely stole this idea from Chandler so thank you for that!!! It was a super fun one.

  13. Activator
    W/35# and strict pushups 5 reps of each
    All 3 rds

    WOD 10 HPS w/35#, 10 strict pushups, 200m run and 10 sit ups ea round
    (but didn’t do push ups first rd)

  14. Activator: Hang snatch up to 135#
    2 wall walks

    WOD:
    Every 6 min for 5 rounds
    7 hang snatch at 95#
    2 wall walks
    400m run
    3:11, 3:12, 3:14, 3:07, 2:44

    Kicked over on the wall into hand stand push up position for the first time after class. Happy birthday Peggy!

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