Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build over the course of the 8 sets to today’s heavy.
B.
In teams of two, partners alternate complete sets to complete 5 sets each of:
5 Overhead Squats*
15 Kettlebell Swings (32/24 kg)
30 Double-Unders
*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.
A. Bryan – 95#, 95#, 105#, 105#, 115#, 115#, 125#, 135# (1 rep)
B. Watched video afterwards and would have had to no rep my OHS. Disqualified.
A: 90/100/110/115/120×2/120×2/115/120×2
B: solo,rest 1 min between sets , OHS @ 100#
1:17/1:18/1:16/1:18/1:22
Those are some fast times Matteo!
I forgot to add : 30 Double-Unders substitute for 30 Tuck Jump
A. Worked up to 155 for the last 3 sets.
B. Congo line style with 5 of us. Finished in 19:00. Breaks we’re pretty short, rounds were averaging 2:30. 155 for the OH squats. Unbroken DU’s for 3 sets.
Did part A from the Fitness WOD. Back was having nothing to do with snatching today.
A: TGU #35
Romanian DL #95
10 push-ups
B: No partner, went straight through, though had plenty of gasping-for-air breaks! OH squats: #65
KBS: #53
DBL-unders: 3 rounds unbroken, then a few trip-ups!
A. Still working on strengthening my shoulders in a wide grip so I did 8×3 OHS instead: 135, 145, 155, 165, 165, 165, 175, 185
B. Completed solo with a work to rest of 1:1; Rx: 135# OHS; 1:18, 1:21, 1:18, 1:16, 1:20
A. 135/155/168/168/174/174 missed 3rd/174/185
B. 1:20,1:28,1:59,2:35,2:20 A lot of hands on knees 4th and 5th set.. That one got me good
A: Pr’d with a 90# snatch
B: Didn’t get to due to multiple “case of the Mondays” issues. Did “Nicole” in am as I previously posted:)
congrats on that snatch PR Amber!
A. Worked on form… I’ve always had a hard time with that 3rd position but I’m finally getting it (I think!) Stayed around 85#. I definitely need to work on this more. The snatch is the most frustrating thing ever…
B. 10:30. 95#
Stay positive and patient Carly. Soon enough it will all click and you will have an aha moment. Enjoy the process
A) stuck with power snatch today –
145-155-165-175-185-190-195-200
B) Did wod solo 5RFT-
5 OHS 175
15 KB swing 70
30 DU
13:28
Pushed for unbroken sets. Round 3, my 5th ohs I lost forward so took a few to snatch up again. All sets ps from the floor.
good work ryan!
A: 40kg, 44kg, 46,5kg, 50kg, 52kg, 54kg, 56,6kg, 60kg
B: 2 min on 2 min off. OHS @50kg, KBS @32kg
A. 50kg
B. 14:20 (50kg OHS, 32kg KB)
A. 135, 145, 155xfxfx1, back to 145. Just couldn’t be consistant above 145 this morning.
B. Allison and I tackled this one.
135# OHS, 32kg KBS, DU = 12:57
All unbroken, even the DU’s! Stoked about that!!!!
Awesome job Jeremy. Maybe try and sneak up to 150# next time and get comfortable with that smaller jump. Establish some consistency and then you will own 155# in the coming weeks.
A. 95. 115. 135. 155. 175. 185x2x2. 155×2.
B. 135# OHS, 32 kg RKBS, DUs…
1:52. 1:57. 1:51. 1:48. 1:47.
Great snatch numbers Kyle!!!!
A. Up to 80kg 1.1.1 x2 set, 82,5kg 1.x.x
B. 1.18, 1.17, 1.18, 1.14, 1.13 (60kg Overhead Squat) RX and unbroken
Satisfied! 4 h flight today… home after a weekend in Alicante Spain
Nice work Adam!!!
I will be doing this one this afternoon 🙂 this morning I did Nicole. My old Nicole number was 54 with a green rogue band for assist. My number today was 65 unassisted pull ups. I know my numbers are low compared to what Many can do however, I am super stoked about my progress!
That is awesome Amber!! I am super excited for you moving from banded to unassisted pull ups! Keep killing it and working on the weakness’!!
Thanks! There are days that I feel EVERYTHING is my weakness, LOL! I’m the quintessential “jack of all trades, master of none!”
Worked up to 70kg power snatch PR
Workout on my own so did B for time cut the swings to 10 @32kg
12:02
Nice work Patrick!! Thats a solid time for straight through!
A. Squat Snatch as Rx – 115-120-125-130-135-140-145-150 (been awhile)
B. as Rx OHS w/ 155# (from the floor) – no partner so did 1:1
1:22 / 1:18 / 1:18 / 1:25 / 2:02
… lost to the pumpkin on R5 – rest unbroken
Nice work Chris! I wanted to hit 155 OHS, but testing it out I would have been solid in rounds 4 and 5.
Hope the pumkin didn’t go flying…
A: Worked up to 125#
B: Did solo with 1:45 rest after each round – 15:53 @75#
Boom, great work Anthony!
A.
Worked up to 135# 1.1.1, got 145# 1.1.x
B.
Only had time for 3 sets, did solo so 1:1 rest. OHS @ 135#, swings and DUs Rx:
1:23/1:58/1:52
Nice wokr Aaron! Getting is as much as possible.