“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*
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
HPS: 5 x 12 @ 115
HSPU (kipping, 1 abmat):14-11-12-11-7
60 + 55 = 115
BW (185) x .75 = 135lbs
Strength
135
WOD
5 rds of 10 HPS (@135lbs) & 10 HSPU
BW (164.9) x .75 = 123.67lbs
Strength @ 125
WOD RX : 131
1- 10/13
2-10/16
3-11/15
4-11/18
5-12/15
Wod weight @ 125lbs
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
Active recovery – battle at the ranch WOD prep w/ Breck, Steph, & Jessica
Burpees and Rowing
Great job guys!!
Strength
3 95# HPS + 3 strict HSPU
WOD
5 rounds every 6 minutes
7 85# HPS + 7 strict HSPU
400m run
BW (114) x .65 = 74.1
WOD RX : 75#
1- 10/15
2-10/20
3-10/25
4-10/26
5-10/22
Total reps: 158
Amazing job!!!
WOD 95# snatches (should’ve went a little heavier) and strict HSPU
1. 10/5
2. 10/5
3. 10/5
4. 10/5
5. 12/8
Lane @155#
Snatch HSPU
12 10
11 14
11 11
10 9
10 10
Total:
snatch 54
hspu 54
Total 108
2.
HPS all at #115
HSPU with one 2” mat
5 rounds the same of 6+4 HPS then 10 HSPU UB
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!
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 😉
58 HPS total
49 HSPU- 24 strict HSPU/ 25 kipping
Activator: 3 HPS + 3 HSPU
95-115-135
—
WOD @ 115#
Hang Snatch – 12, 12, 12, 11,10
Strict HSPU – 10, 10, 9, 7, 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
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)
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
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
Strength 45-55-65
WOD
5 rds
15 hang power snatch 45#
10 hspu 3 abmat
2 min bike
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
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
Garage wod
3 rds
10 CNJ 135#
25 cal bike
Garage wod
3 rds
10 CNJ 135#
25 cal bike
9:43
Strength up to 1@85#
5rds (E6MOM)
10 HPSN 55#
8 HRPU (on toes)
10 ski cals
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.
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)
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!