This Saturday, April 27th, open gym will only be offered from 10:00am to 11:00am.
In 7 Minutes
800m Run
Then AMRAP
7 Snatches 95|65# MRX 75/55#
7 Thrusters
7 Pull-ups
Rest 3 Minutes
In 7 Minutes
600m Run
Then AMRAP
5 Snatches 115|80# MRX 95/65#
5 Thrusters
5 Chest to Bar Pull-ups
Rest 3 Minutes
In 7 Minutes
400m Run
Then AMRAP
3 Snatches 135|95# MRX 115/80#
3 Thrusters
3 Bar Muscle-ups
Wod as rxd
1) 3 + 1
2) 3
3) 3 + 6
Wod as rxd
1) 2 + 9
2) 3 + 1
3) 2 + 3
*Rowing
WOD modified 1+18/1+7/2+4 rounds
800m row
7 snatches 55#
7 hang clean into push press
7 pull-ups
600m row
5 snatches 65#
5 hang clean into push press
5 C2B
400m row
3 snatches 70#
3 hang clean into push press
3 MUs
Didn’t keep track of rounds
1st amrap
800m run
7 snatches 95#
7 thrusters 95#
7 pull-ups w/TT
2nd amrap
600m run
5 snatches 95#
5 thrusters 95#
5 C2B
3rd amrap
400m run
3 snatches 115# & 135#
3 thrusters 115# & 135#
3 BMU’s (all unbroken)
WOD
Everything unbroken
7 Minutes
800 Row
7 Snatches@95#
7 Thrusters
7 Strict ring dips
Rounds=2+7 Snatches
Reps=49
7 Minutes
600 Row
5 Snatches@115#
5 Thrusters
5 Strict HSPU’s
Rounds=2+5 Thrusters
Reps=40
7 Minutes
400 Row
3 Snatches@135#
3 Thrusters
3 Deficit (12″ parallettes) strict HSPU’s
Rounds=2+1 HSPU
Reps=25
Total reps=114
Wod as rxd
1) 2 + 2
2) 2 + 2
3) 2 + 6
WOD all 65#, mod for back
Hang power snatches
HPC + S2O (1 HPC + 1 S2O for 1 thruster in place of thrusters)
2 rounds + 7 snatches
3 rounds + 5 snatches, 5 HPC
5 rounds even
1) 2+3 Thrusters
2) 3 Rounds
3) 5 rounds
*Stayed at 55# all rounds
Wod Rx
1+5
1+7
1+6
whewwwww
WOD Rx’d
1) 2 rds
2) 2 rds
3) 2 rds + 3 reps
Wod Rx
1) 3 + 1
2) 3 + 3
3) 3 + 8
Total- 147
Lil nauseated that last round….
Wod Rx’d
2+14
2+11(1 C2B in 3rd round)
3 rounds
Total reps=124
Wod rx* bike and burpee oh for mu
1+7
1+5
2+3
Should of done mrx
Wod w/ burpee chest to bar in place of MU
1. 2+7 thrusters
2. 3+5 snatches
3. 3+1 snatch
Wod. MRx.
2 + 2
2 + 3
2 + 4
Wod as rxd
1) 2 + 14
2) 2 + 11
3) 2 + 7
Wod MRX w/ bike (2k, 1.5k, 1k)
2/2/2* (ripped on 2nd rep of MU on round 2, so finished with 2 c2b)
WOD w/ some subs.
1st WOD
800m run+9 squat snatch+9 thruster, because I’m an idiot.
2nd WOD
1k bike+5 SS+5 Thruster – 2+1
3rd WOD
500 bike+3 SS+3 Thruster – 2
WOD as Rx’d
4 min run
2 +1
3:30 run
2+ 7
2:23 run
2 even
WOD Rx 2+2 each round. I got very sweaty and everything was hard to hold on to. Might’ve pushed the pace too much on the run for me but it was a fun one
2k bike 65#, pull ups – 2
1.5k bike 75#, pull ups – 2 + 5
1k bike 80#, pull ups – 3 + 2