For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating 50/35# DB
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
Compare to August 22, 2022.
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating 50/35# DB
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
Compare to August 22, 2022.
85-85-all 95 after
3 Strict PU per rope/pistols/35# 14:05
EMOM for 10 mins: 5 Bench press
All @165
Wod w/ regular rope climbs. Rx everything else
17:41
Snatches unbroken
Strength: EMOM for 11 minutes
Feet raised on bench push-ups (wrist)
8-8-8-10-10-10-10-10-10-10-10
WOD Rx’d
22:19
(2022: 20:40)
Bench press all @ 85#
WOD w/ 25# DB 18:17
4 rope climbs
40 goblet squats
40 snatches
3/30/30
2/20/20
1/10/10
Bench press all @ 85# with Jess and Steph 😉
WOD w/35# DB
25 ski cals
40 Cossack squats
40 snatches
20 skicals
30 Cossack squats
30 snatches
15 ski cals
20 Cossack squats
20 snatches
10 ski cals
10 Cossack squats
10 snatches
14:04
EMOM for 10 mins: 5 Bench press
All @75
Wod w/ 10 ft rope climbs.
Sub 25# goblet squat
25# dumbbell snatch
17:45
Bench: 6×155. 4×135
WOD w 10ft rope climbs. 35 lb snatch and goblet. 15:26
Strength Bench Press: 95# EMOM 10 Min.
WOD
3 Legless Rope Climbs
40 Alternating DB Snatch 25#
10 Pistols (attempts in regular shoes) *these were no reps (:
2 Legless Rope Climbs
30 Alternating DB Snatch 25#
10 Pistols (mid-workout shoe change – lifters) sus (:
1 Legless Rope Climb
20 Alternating DB Snatch 25#
10 Pistols
1 Legless Rope Climb
20 Alternating DB Snatch 25#
10 Pistols
Time: 19:29
EMOM for 10 mins: 5 Bench press
All @185
Wod w/ 3 strict L-sit pull-ups per rope climb. Rx everything else
22:35
BP
5 @ 175#
4 @ 155#
(Skipped round 8)
—
WOD.
12’ legless up and down
15# plate extended squats
40# on snatches
20:03
Open Wod 14.3
8min Amrap
10 DL 135
15 Box jumps
15 DL 185
15 Box jumps
20 DL 225
15 Box jumps
25 DL 275
15 Box jumps
30 DL 315
15 Box jumps
35 DL 365
15 Box jumps
139 Reps (9 DL@315)
First time doing this one definitely doing this again aiming to finish the 30 DL
EMOM for 10 mins: 5 Bench press
All @195
Wod w/ air squats and single arm push press 50#
16:08
EMOM for 10 mins: 5 Bench press
All @175
Wod mod
Subbed ski erg calories for Rope climbs
25/20/15/10
Cossack Squats
50# DB Snatches
16:55
Bench Press – 115# for 7 sets, 105# for last 3 sets
3 leg less rope climbs, legs for remaining.
50# DB goblet squats & Snatches
27:20
Strength
EMOM for 10 minutes
5 Bench Press@205#
WOD
As Rx’d
Snatches unbroken
Time: 17:52
Bench
– 4 rounds at 185
– 2 rounds at 175
– Rest at 155
WOD – 17:55
– Rope climbs (with legs) and goblet squats with 50# instead of pistols
Could barely stand up straight from those heavy cleans so just did 30 min steady state cardio at home w/Chrissy rotating every 5 min from bike tk rower. Nice and easy movement today