Wednesday, December 4, 2024 24 Comments / Workout of the Day (WOD) / By Breck 7 Rounds for total reps:Every 3 Minutes:400 Meter RunMax Rep Set of T2BCompare to July 26, 2023.
William Gomez December 4, 2024 at 8:03 am Wod RX: 117 reps 20/20/15/15/16/15/16 Strength/activator: 115# Reply
Michael Such December 4, 2024 at 8:37 am Strength: 135/145/155/165/175/185/195/205/205/205 WOD: 72 Rx Reply
Butter December 4, 2024 at 8:39 am EMOM for 10 mins: 5 Snatch balance with empty barbell Wod w/GHD’s (shoulder) 15 each round Total=105 Reply
Sean K December 4, 2024 at 8:45 am Strength Hang Snatch 115/115/115/115/115/120/120/125/125/125 WOD Rx 16/16/16/14/12/12/13 Total 99 Slow runs cost me some reps Reply
Dylan Mitchell December 4, 2024 at 9:11 am Strength squat snatch – 95×6, 105×4 WOD- 8,9,10,10,11,9,11 (68 total) Reply
Breck December 4, 2024 at 10:10 am Strength EMOM for 10 minutes 5 Hang Muscle Snatches@35# WOD As Rx’d All runs were right around 2:00 minutes – or + a few seconds. 1: 20 2: 20 3: 20 4: 20 5: 18 6: 18 7: 17 Total=133 Reply
JimD December 4, 2024 at 10:16 am Strength – hang squat snatch 115, 125, 135, 140, 145×5, 145 HPS (did not get under last) WOD 15 T2B per round, 16 last round = 106 Reply
Alec December 4, 2024 at 10:54 am Strength Hang Snatch All at 95# WOD w/ 1k bike 70 (10 per round) Reply
RachelB December 4, 2024 at 12:13 pm Strength: 55-65-75-95-95-95-95-95-95 WODrx’d: 15-16-17-18-19-17-15=-117 Reply
Daniel December 4, 2024 at 2:19 pm Strength: 2 HSS into either 1 or 2 OHS 1@75# 9@95# WOD Rx’d 16-16-16-16-16-16-15 Total: 111 (2023: 98 reps) Reply
ryan alonso December 4, 2024 at 2:41 pm Strength: 95# for first 5 sets / 115# remaining 5 sets Wod RX: 74 reps *1st and last set were for total reps – rest were one set 7-3/10/10/10/10/10/10-4 shout out to Jess – great seeing you 🙂 thx breck! Reply
Jessica Van De Wiele December 4, 2024 at 3:22 pm Strength hang squat snatch 5@55# 5@65# WOD modified Ran rounds 1/3/5/7 Biked rounds 2/4/6 Max TTB 8/10/8/10/8/10/8/12 Reply
V December 4, 2024 at 6:51 pm Strength up to 125# WOD Rx’d 10/10/10/10/10/10/15 unbroken Total: 75 Reply
Chris C. December 4, 2024 at 7:15 pm Strength: EMOM for 10 Minutes: 1 Hang Snatch 7@135# 2@155# 1@165# WOD as RX’d 115 total T2B 17, 15, 17, 16, 17, 15, 18 Reply
Kevin December 4, 2024 at 7:32 pm Strength Hang Squat snatch 115 x 2 , 135 x 5 ,155×3 WOD All runs around 1:30 10 x 6 15 x 1 75 (All unbroken) Reply
Jimmy M December 4, 2024 at 9:23 pm Strength: All hang split snatch(YUP SHE FANCY) 115*2-125*2-135*2-145*2-155*2 Wod Rx 60 Reply
Steph December 4, 2024 at 10:08 pm HPS EMOM 95-100-105-110-115-120-125-125-130-135 (F) WOD Rx All runs 1:58-2:01 10/10/10/10/13/14/19 unbroken until the 19 (finished the other rounds with :30 remaining) Total: 86 (last yr 91 w/bike; ‘22 was 87) Abs Reply
Chase December 5, 2024 at 7:37 am Strength EMOM for 10 minutes 1 Hang Snatch @95 x 2 , 115 x 8 WOD As Rx’d All runs were right around 1:35 minutes – or + a few seconds. 1: 22 2: 22 3: 22 4: 22 5: 22 6: 21 7: 21 Total=152 Reply
Chris O December 6, 2024 at 10:46 am Strength EMOM for 10 minutes 5 Hang Muscle Snatches 65 – 85 – 85 – 95 – 105 – 105 (failed 115) – 105 -105 – 105 -105 WOD As Rx’d Run range 1:10 – 1:20 1: 17 2-7 : 15 Total=107 Reply
Josh McCallum December 6, 2024 at 6:38 pm Strength: All hang squat snatch 2 @ 115 2 @ 125 2 @ 135 2 @ 145 2 @ 155 WOD: As RX’d 8,8,5,6,8,5,6 = 46 T2B Reply
Josh McCallum December 6, 2024 at 6:40 pm PR by 1 rep. Last time did T2ring. This time did T2B. Reply
“Strength”:
EMOMx10 did 4 HPS @75
WOD Rx’d
70 (10 per round)
HSS 85
RX all kipping 10s
Wod RX: 117 reps
20/20/15/15/16/15/16
Strength/activator: 115#
Strength: 135/145/155/165/175/185/195/205/205/205
WOD: 72 Rx
EMOM for 10 mins:
5 Snatch balance with empty barbell
Wod w/GHD’s (shoulder)
15 each round
Total=105
Strength Hang Snatch
115/115/115/115/115/120/120/125/125/125
WOD Rx
16/16/16/14/12/12/13
Total 99
Slow runs cost me some reps
Strength squat snatch – 95×6, 105×4
WOD- 8,9,10,10,11,9,11 (68 total)
Strength
EMOM for 10 minutes
5 Hang Muscle Snatches@35#
WOD
As Rx’d
All runs were right around 2:00 minutes – or + a few seconds.
1: 20
2: 20
3: 20
4: 20
5: 18
6: 18
7: 17
Total=133
Strength – hang squat snatch
115, 125, 135, 140, 145×5, 145 HPS (did not get under last)
WOD
15 T2B per round, 16 last round = 106
Strength Hang Snatch
All at 95#
WOD w/ 1k bike
70 (10 per round)
Strength: 55-65-75-95-95-95-95-95-95
WODrx’d:
15-16-17-18-19-17-15=-117
Strength: 2 HSS into either 1 or 2 OHS
1@75#
9@95#
WOD Rx’d
16-16-16-16-16-16-15
Total: 111
(2023: 98 reps)
Strength: 95# for first 5 sets / 115# remaining 5 sets
Wod RX: 74 reps
*1st and last set were for total reps – rest were one set
7-3/10/10/10/10/10/10-4
shout out to Jess – great seeing you 🙂
thx breck!
Compare to 2023: 63 reps
Strength hang squat snatch
5@55# 5@65#
WOD modified
Ran rounds 1/3/5/7
Biked rounds 2/4/6
Max TTB
8/10/8/10/8/10/8/12
Strength up to 125#
WOD Rx’d
10/10/10/10/10/10/15 unbroken
Total: 75
Strength: EMOM for 10 Minutes:
1 Hang Snatch
7@135#
2@155#
1@165#
WOD as RX’d
115 total T2B
17, 15, 17, 16, 17, 15, 18
Strength
Hang Squat snatch
115 x 2 , 135 x 5 ,155×3
WOD
All runs around 1:30
10 x 6
15 x 1
75
(All unbroken)
Strength:
All hang split snatch(YUP SHE FANCY)
115*2-125*2-135*2-145*2-155*2
Wod Rx
60
HPS EMOM
95-100-105-110-115-120-125-125-130-135 (F)
WOD Rx
All runs 1:58-2:01
10/10/10/10/13/14/19 unbroken until the 19 (finished the other rounds with :30 remaining)
Total: 86 (last yr 91 w/bike; ‘22 was 87)
Abs
Strength
EMOM for 10 minutes
1 Hang Snatch @95 x 2 , 115 x 8
WOD
As Rx’d
All runs were right around 1:35 minutes – or + a few seconds.
1: 22
2: 22
3: 22
4: 22
5: 22
6: 21
7: 21
Total=152
Strength
EMOM for 10 minutes
5 Hang Muscle Snatches
65 – 85 – 85 – 95 – 105 – 105 (failed 115) – 105 -105 – 105 -105
WOD
As Rx’d
Run range 1:10 – 1:20
1: 17
2-7 : 15
Total=107
Strength: All hang squat snatch
2 @ 115
2 @ 125
2 @ 135
2 @ 145
2 @ 155
WOD: As RX’d
8,8,5,6,8,5,6
= 46 T2B
PR by 1 rep. Last time did T2ring. This time did T2B.