A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 28, 2016.
B.
Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
A. Bryan – e2mom, front squat: 6 @ 150#, 4 @ 170#, 2 @ 180#, 2 @ 195#, 1 @ 205#, max unbroken @ 195# – 6.
B. Bryan (push ups v. assault bike, sit ups v. rowing) – push ups – 35, 32, 30. Pull ups – 16, 14, 13. Sit ups – 32, 33, 32. Burpee box jump overs – 11, 11, 11.
A. Worked up to 185lbs
B. Completed. No assault bike so subbed running
A: got 100 high hang and hang. Can’t get it from ground:(
B: Airdyne with no monitor (# of “pumps” 142, 140, 142)
Pullups: 19, 16, 12
Ran vs row: 275 m each time
Bbjo’s 11 each time
Also rowed 20:00 later in day
Between the Warriors and Kobe I didn’t get much sleep last night over here in the central time zone….
Only had time for B today, no assault bike so subbed in ball slams
B1. Row: 24, 23, 23 cals
B2. PU’s: 16, 12, 8…these went away quickly
B3. 30# ball slams: 26, 25, 27
B4. 24″ BBJO: 12, 12, 14
This was a great wod. Able to go full out red line on each movement except for the pull-ups.
Great effort Anders!!
A. Worked on technique. Stuck at 135 for the last 5 sets. High hang are hard for me. Hang and snatches aren’t so bad.
95/105/115/120/125/135/135/135/135/135
B1. Assault bike for cal. 28/22/17
B2. Pull ups 31/29/23
B3. Row cal. 18/16/19
B4. But per box jump overs 20″ 13/14/13
Great work!! That was a tough workout!
A. Worked up to 145#…PR.
B1. Worked on DU: 40/60/50
B2: 15/17/18
B3: Row for cal: 22/23/24
B4: 30″ BBJO: 12/10/10
A. Squat Snatch Complex as Rx (OT2M)
110/115/120/125/130/135/140/145/150/155(f)
… got the high hang snatch (PR) then went on to miss the hang attempt
B1. Row for Cal : 22/20/20
B2. Strict Pull-ups : 15/12/12
B3. Row for Cal : 20/21/21
B4 .24″ BBJO : 14/16/16
Total: 208
… long session.
Awesome work on this metcon!! It was NO ONES favorite last week. ha!