Open 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
Women: 65 lb, 95 lb, 125 lb, 155 lb
Men: 95 lb, 135 lb, 185 lb, 225 lb
50 double-unders
6 snatches (weight 4)
Women: 65 lb, 95 lb, 125 lb, 155 lb
Men: 95 lb, 135 lb, 185 lb, 225 lb
Compare to March 3, 2023.
WOD Rx’d
Through 13 strict HSPU @ 9:00
One rep short of Open score
Tiebreak 5:59 🙂
Strength (PS)
7 @ 135
3 @ 155
5 @ 165
5 ww
50 single unders
15 snatches 65 lbs
5 ww
50 su
12 snatches 95 lbs
20 hand release push ups
50 su
9 snatches 95 lbs
Hit the time cap
Wod rx
15 strict HSPU @ 9:00 -152 reps
2023
10 snatches @ 6:00 -135 reps
Strength
95-105-115-125-135-145-155-165-175-185-195(pr)-200(f)-200(f)
+ 50 dubs @ 12:00 -207 reps
WOD
5 wall walks
10 burpees
15 snatch @55#
5 wall walks
10 burpees
12 snatch @65#
20 hspu
10 burpees
9 snatch @75# – got through 6 of 9
Strength snatch
75 75 80 80 85 85 90 90 95 95 95 100 fail 100 100
Wod RX
2 snatches @ 185
Finisher
1@145
3@165
4@175
4@185
2@195
1@205(f)
Wod with a mix of SU&DU
through 5 SHSPU
Finisher:
135-145-155-165-175-185-185-185-185-185-185-195-165-175-165
Wod rx
40 DU @ 12:00 -197 reps
Strength
155# for 13 rounds completed 165#(f) rounds 14 & 15
WOD Rx
First part- 5:17
Got through 20 strict HSPU + 5 dubs @ 9:00
Finished 5 snatches at 125# @ 12:00
Finisher with Jamie 🙂
All at 115# – mostly squat snatch, a few power
WOD 23.3 Rx’d
– Would have been capped at 6 minutes with 10 snatches completed at 135#.
– Completed the 50 dubs before the 9 snatches at 185# at 10:13.
– Did not attempt any snatches at 185#
Finisher: snatch EMOM for 15
2@115
10@135
3@145
Wod : Scaled
5 WW, 50 DUBs, 15 match @ 95, 5 WW, 50 dub, 12 snatch @ 115 (finished this at 9:00). Finished with 20 kipping HSPU to 25# plate and an ab mat and 16 dubs.
Strength
115,135,135,135,135,145,145,145,145,155,155,155,155,155,165
23.3 Rx’d
6 strict HSPU’s @9:00
143 reps
EMOM for 15 mins: 1 Power Snatch
1@135
3@155
10@165(no misses)
1@185(f)
WOD: 55-65-75-95
5 wall walks
50 double-unders
15 snatches (weight 55#)
5 wall walks
50 double-unders
12 snatches (weight 65#)
20 strict handstand push-ups
50 double-unders
9 snatches (weight 75#)
14 strict handstand push-ups completed at time cap*
“Finisher” worked up to 85#
23.3 Rx until strict HSPUs (used 1 ab mat)
9/12 snatches at the cap (finished those 12 at 4:28 in ‘23)
95# felt really heavy after the week.
Did 8 Strict HSPUs by 12 min mark (1 ab mat)
DUs not great today
Finisher EMOM for 15 min snatch
1@105
6@115
4@120
3@125
1@130
Total with no misses: 1780
Abs
Tough week with 3 Open workouts in 4 days
WOD. Rxd.
All 50 dubs after HSPU with just under 9min.
–
EMOM
All at 115# PS
Warmed up for WOD but the low back was giving me some issues at 4am so did:
EMOM for 10 minutes
5 Strict throat to bar pull-ups
5 Strict ring dips with turn out
All sets unbroken