Today there will be an 8:00am and 9:30am class. All other classes are canceled.
E6MOM for 5 TEST Events
-800m Sprint/Run for time
-1000m Row for time
-50 Back Squats from floor bodyweight men/70% bodyweight women for time
-100 KBS 70/55 or 55/35 or 45/25 for time
-Build up to a Max Snatch (squat or power)
**Athletes Choice on Order, but all Must be completed.
*If not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.
Compare to December 16, 2022.
800m 2:54
PS Snatch 125
BS 100# 3:18
Row 3:51
KBS 55# 78/100
800m 2:47
Row 3:47
BS 165# 4:49
KBS 70# 8:58
PS Snatch 135
Snatch -205
Run – 3:17
Squat (205) – 4:37
Row – 3:41
Kb (53) – 5:26
Squat snatch: 120#
BS (70% bw 88#) used 95#: 2:24 (UB and pr)
1,000 row: 3:51 (1:55 avg)
800m run: 3:18 (access door)
100 kbs 55#: 5:41 (20 then all 10’s)
Tough tests for Boxing Day! 😛
25 lbs kettlebell
800 meters. In 6:30
36 reps of back squats at 135 lbs
15 reps snatchs at 65 lbs
100 kb swings – 25lb – 3:47
800 meter run – 4:08
Max Snatch – 65lb technique practice
50 back squat – 65lb
1000 meter row – 5:30
800M: 3:34
Snatch: 105#
1000M Row: 4:18
OHS 85#: 25
100 KB 25#: 5:40
2024 WOD in this order:
Snatch: 135# (failed 140 twice)
800M run: 3:26
50 BS 105#- 3:52 (BW 155)
1K row: 3:47
100 KB swings @35#: 5:04
—————————————————————-
2022 WOD in this order:
Snatch: 140#
800M run: 3:42
50 BS 105# 4:03 (BW 153)
1K row: 3:46
100 KB swings @35#: 4:48
________________________________________
2021 WOD this order:
800M Run: 3:54
Snatch: 130#
BS at 112#: 4:43
KB swings @35#: 4:12
1K row: 3:56
55# kbs 3:48
800m run 3:00
Snatch 185#
1k row 3:46
BS @185# 5:50
Back Squat: 220# 22 reps
Row: 4:12
Snatch: 215
800m Run: 5mins and some change
KB swings: 55# 76
49/6’3”/190
800m=2:56
PS=175#
BS=41/50@190#
Row=3:59
KBS@53#=5:24
Snatch – 155
Run – 2:48
BS – 42
Row – 4:06
KB – 5:17 (55#)
185# BS
53# KB
800m – 2:13
Back Squat (115# = 79% of 145lbs BW) – 5:37
1000m Row – 4:03
100 KB swings (55#) – 5:43
Snatch – 115
800m run- 3:30
50 back squats- 85# 5:45
Max snatch- 80#
Row- 4:30
100 KBS @25# 5:30
Partial Wod in garage
100 Back squats from Floor @185
Unbroken 2:51
100 KBS 5:23
Very poor effort on these on my part
800m 2:38
Snatch 175#
Row 4:17
Back squat 41/50@175#
KB swing @55 68/100
At home WOD
North Star Travels by DB Rx 95 (Rx+ 115; MRx 65)
1000m run/row or 2.5k bike
30 DL 20/8/2
2 S2O
800m run/row or 2k bike
25 DL 20/4/1
4 S2O
600m run/row or 1.5k bike
20 DL 19/1
6 S2O
400m run/row or 1k bike
15 DL 14/1
8 S2O
200m run/row or 0.5k bike
10 DL 9/1
10 S2O
25:23 (row/run/row/run/row)
Abs