A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Build over the course of the 10 sets to today’s heavy single.
B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups
Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
A. Up to 205, 8 first rounds with boxes. then last 2 rounds were full snatches.
B. Did 5 hand squat snatch @115
6 BMUs
C. Extra abs
Short on time and wanted to workout with my son so I just did some chest and triceps work.
Up to 185 x 3 on bench then some DB incline fly and decline close grip bench.
One arm DB tricep extensions.
I worked pretty hard but boy what a difference without a metcon.
18.1 today to get caught up.
A. Squat Snatch x 1 – 96 to 156, wasn’t feeling any PRs.
B. 1 – 5 x HSS @ 115#
2 – 12 x PU
A. 95, 105, 115, 125, 135, 145, 155, 165, 170, 175 (PR), 180 (f)
B1. 115, 115, 95, 95, 95
B2. 12, 8, 8, 8, 8 pull-ups
A. 2 rds
10 buso ball push-ups
1 min buso ball balance ea leg
10 buso push-ups
10 foam pad bridge ea leg
Actual A
35/55/55/60/65/65/70/75/75/80
– felt good but stayed light my form finally found itself
B.
10 min
Min1 -3 hang sq snatch x55#
Min 2- 12 banded C2B pull-ups
C.puppy WOD
3 rds
200 m puppy jogs ( I take her fav toy and make her chase me for it)
15 ab wheel roll outs
6:45
Luke
A. 125,135,155,160,165,170,170,175,175,180
B. Modified with 125#. Took a minute of rest between movements in rounds 3 and 4. Also only completed 3 BMUs in last round.
Anika
A. Worked up to 95 full squat. Muscle snatched 100 twice.
B. Done with pull-ups at 75#.
(Once again, she kicked my butt!)
18.2 Re-do
18.2a.
7:35.
18.2b (single arm Clean)
175lb
Saturday’s attempt
8:48/175lb
I wasn’t going to hit this twice. My goal at the beginning of the open was to just do each WO once. Hit it as hard as I could and treat it as another training day during the week. But this one was messing with me. I just had to hit it again. Not sure if it was good idea but happy with the score so I’ll just hope we don’t have squats tomorrow!
B. 5 rds
10 strict pull-ups
Dude thats awesome, knocked off nearly a full minute!
Thanks man. I still couldn’t catch you! This was pure grind!
Well done man you improved your time in a major way!
A. Up to 135 technique was off today
So overhead squatted up to 185×5
B. HSS 95×5
Pull ups x12 ceiling is low for BMU should’ve went to gym
C. Even- 12 cals AB
Odd- 10 Ghd sit ups
A. Up to 155 power snatch (10# PR). After 18.2a and seeing people save their legs a bit using power cleans I decided to go all power today in hopes of snatch showing up in one of the open workouts.
B. Read with 115# hang power.
Went UB first 3 results on snatch then 3/2
Broke BMU into sets of 2. I need some practice cycling MU’s!
Changing my starting position as I think I was exploding my hips after I locked out my knees so I lost my explosion. Starting my hips higher and putting more concentration on my back through the explosion really helped.
A. worked up to 145 and felt good
B. Done, had 110 on the bar did C2B, we don’t have a good bar for muscle ups at the globo gym I train at.
A. 125
B. 10 Min EMOM
— Minute 1: 12 C2B Pull-ups (unbroken)
— Minute 2: 3 Hang Squat Snatches (95 lbs)
C. 6 Min EMOM
— Minute 1: Assault Bike Sprint x 30 seconds (17/13/9 cals)
— Minute 2: Handstand Walk
That C looks nasty hermano
Nicely done Teddy.
The AB power is coming along!! Well done
A: worked up to 135 (stayed with power snatch…still working on receiving the bar in OHS position)
Drilled ring muscle ups then…
B: 95# Hang Power snatch subbed 1 rope climb for bar muscle ups.
Felt great!
A- hit 230 failed 245 4 times had it locked out but lost it on the way up
B- 155 snatches amd did 12 pu
A. Hang squat snatch up to 135lb. Hang power snatch 140lb. Then squat snatch 140lb. New PR.
Congrats on the PR!
Thanks! There better not be anything related to squats tomorrow! Lol.
Great job new PR!
Congrats on the PR!!
Did Open 18.2
A. 11:20
B. 80kgs Clean.
It looked so easy on paper….
the simpler ones tend to be the worst
My legs and I agree 100% with u
A1. Hang Snatch + Power Snatch + Squat Snatch E3-4MOM
BB, 45#, 55, 60, 65, 70, (75 &80 only did Power Snatch)
***Lots of focus on technique…video and replay between
B.
Odd Min – Hang Power Snatch @ 45#
Even Min – 6 C2B (all singles, but had 1 miss in rounds 1-3, 2 misses in round 4, and no misses in round 5)
C. 3 Sets
5 – Thrusters @ 65#
25 – DU (in lifters, fist set UB, second set 2 trips, third set was a mess)
Great job!!
Nice work Candy! Looks like those C2B are coming along
A) I haven’t done snatch for a little while and, well, it was easy to tell today. Up to 120# but didn’t feel good at all. 115# was fine.
B) 95# Hang snatch / pull ups
Pull ups were fine. Not unbroken from the 3rd round but felt good.
Snatches were bad. First two rounds were ok, and it went downhill from round 3.
We all have those days Jeremy…let it go and move on…the next time will be better!
snatches are tricky like that, somedays they refuse to go the way we want them, the important thing is you did the job and you’ll do it again when needed
When was your last rest day? 🙂
Saturday. I usually take Wednesday and Saturday off.
At my girls dance competition since Friday and returned last night.
Did 18.2 this morning…
18.1 RX – 9:42
18.2A – 150#’s
Had to power clean because those DB squats were tough for me. That being said, I haven’t cleaned that much in a loooooong while. So I’ll take it!
Nailed it! Nice job!!!
Thx!!
Awesome job! I know all about those type of weekends! PCs were the way to go in this one.
No more squats were available! Lol
That’s some great work Kelly…congrats!
A burner it truly was! You did well also!
A) up to 170# (which is a garage PR for me)
B) subbed ring MU instead (did 3-4 per set) and Snatch at 115#
Good work Wes, way to scale up on B!
Great job, Wes!!
Awesome work man and congrats on the PR!
Congrats on the PR Wes!!
Did my first duathalon this weekend (run/mountain bike) . Really fun, but not a lot of “pop” on the snatches today.
A.) up to 110. About 85% of PR
B.) done at 80 lbs with 8 strict pullups per round.
How was the duathlon?
It was really really fun. Held in Moab, UT just outside arches national park. Great biking there. Never did one before so learned a lot. Thanks for asking
Sounds like an awesome experience
A duathalon! What a fun way to test your fitness outside of the gym!
Congrats on your first duathlon Ryan…and still getting in some great work today!