AMRAP in 5 minutes of:
1 Round of:
24 Hang Power Snatch 75/55#
24 Overhead Squats
then
Max Calories on Bike/Ski/Row
Rest 3 minutes
AMRAP in 5 minutes of:
2 Rounds of:
12 Hang Power Snatch 75/55#
12 Overhead Squats
then
Max Calories on Ski/Row/Bike
Rest 3 minutes
AMRAP in 5 minutes of:
3 Rounds of:
8 Hang Power Snatch 75/55#
8 Overhead Squats
then
Max Calories on Row/Bike/Ski
*Do one of each: Bike/Row/Ski (athletes choice of order).
*No 2 for 1’s.
Strength
EMOM for 10 minutes:
1 Hang Squat Snatch into 2 OHS@75#
WOD
As Rx’d
1: Row/58Cals (unbroken)
2: Bike/43 Cals (unbroken rounds)
3: Ski/43 Cals (unbroken rounds)
Total Cals=144
Strength
1 HSS into 3 OHS
55-65-75×2-85×2-95×4
Wod as rxd
1) row 57 cals
2) ski 43 cals
3) bike 37 cals
Total 137 cals
All unbroken
Wod RX: 149 calls
Bike: 48
Row: 54
Ski: 47
Activator
75/115/145
Strength
EMOM for 10 minutes:
1 Hang Squat Snatch into 2 OHS@135#
WOD
As Rx’d
1: Bike/51Cals (unbroken)
2: Row/60 Cals (unbroken)
3: Ski/52 Cals (unbroken through 2 rounds)
Total Cals=163
Strength
1 HSS into 3 OHS
Stayed at 75# for all rounds
Wod Rx in this order:
1) bike 46 cals
2) row 58 cals
3) ski 50 cals
Total 154 cals
Strength
EMOM for 10 minutes:
1 Hang Squat Snatch into 2 OHS
115# first 6 rounds 145# last 4
Wod Rx in this order:
1) ski 50 cals
2) bike 22 cals
3) row 22 cals
Total 94 cals
Strength
1 HS into 3 OHS
All sets 135#
Wod Rx in this order:
1) ski 46 cals
2) bike 30 cals
3) row 26 cals
Total 102 cals
Strength
All sets at 165#
Wod RX
Ski -59 cals
Bike-50 cals
Row -57 cals
Total -166 cals
Strength
EMOM for 10 minutes:
1 Hang Squat Snatch into 3 OHS@55-80#
WOD
As Rx’d
1: Ski 33
2: Bike 22
3: Row 20
Total Cals=75
Strength: 85-125. Only did nine. Huffing and puffing.
Wod. W 65 snatch and 45 squat.
Ave 19 cals.
Strength
EMOM for 10 minutes:
1 Hang Squat Snatch into 3 OHS@75#
WOD
As Rx’d
1: Bike/31Cals (unbroken each)
2: Ski/35 Cals (unbroken rounds)
3: Row/36 Cals (unbroken rounds)
Total Cals=102
Strength: EMOM for 10 minutes
1 HSS into 3 OHS
All sets @ WOD weight
WOD Rx’d
Row – 51
Ski – 29
Bike – 20
Total: 100
Strength
EMOM for 10 minutes:
1 Hang Squat Snatch into 3 OHS@75#
WOD
As Rx’d
1: Row/35Cals
2: Ski/28 Cals
3: Had to leave for a 1:30p meeting
Total Cals=63
fun class – thx breck!!
Strength: snatch @ 75# / worked on OHS form
WOD:
Snatch as RX’d
Sub front squat for OHS
Row: 35
Bike: 26
Ski: 26
Total: 87
Strength w/45# hang snatch & lunges
WOD w/45# hang snatch & alt stationary lunges
24’s
Ski = 21 cal
12’s
Row = 26 cal
8’s
Bike = 17 cal
WOD
34 ski
21 bike
24 row
79 calories
Strength all @85#
WOD Rx
Ski: 60
Row: 42
Bike: 28.6
Total: 130.6
Abs
Strength all @ 115
Completed
WOD RX
Row – 57
Ski – 48
Bike – 41
Total Cals- 146
Strength
All @135
Ski: 61
Row: 53
Bike: 44
Total 158
1 low hang squat snatch (just below knee) into 3 OHS
135 for 5 sets
165 for 5 sets
Wod RX’d
Bike 50 cals
Row 45 Cals
Ski 33 cals
Strength
1 hang snatch followed by 3 OHS @ 115# for 10 round EMOM
WOD
RX
Ski – 39 cal
Row – 42 cal
Bike -36.5 cal
Total cals = 117.5
Activator w/1 hang muscle snatch + 3 back rack strict press with 45#
Mod Wod
Empty barbell
Hang muscle snatch
Back rack strict press
Row: 32 (one legged)
Ski: 28
Bike: 18 (one legged)
Total: 78