WOD 5/20/14
8 Minutes of Shoulder/Wrist/Ankle/Thoracic/Hip Mobility
A- WU- 400M Run 50-100% RPE (let how you feel dictate your pace) + 2 RNFT of: 10 BTN Sots Press/5 Power Snatch/8 Kang Squat (45/15#)
B- Snatch- 10 Minutes To A Heavy Single + 3 EMOM For 5 Minutes @ 80-85% of above
C- Kang Squat- 8/8/8/8 (HBD) -8 Minute Cap
D- For Time: 1400M M.B. Relay/15 Box Jumps (24/20″) -15 Minute Cap
Notes: Complete 800M Run/15 Box Jumps, then 400M Run/15 Box Jumps, then 200M M.B. Run/15 Box Jumps as fast as possible/Rest as often as needed and as little as possible.
*E- 100 Banded Good Mornings
*= If Time Permits
Rest as often as needed and as little as possible? That can’t be good.
B: Snatch: 10 Minutes To A Heavy Single + 3 EMOM For 5 Minutes @ 80-85% of above: 75/85/95/105 3 EMOM @ 80 lbs
C: Kang Squat: 8/8/8/8 (HBD): Did these light
D: For Time: 1400M M.B. Relay/15 Box Jumps (24/20″): 10:03 Rx
Nice full day at the box. Makes me very happy.
Me too D!! Me too
Week 7 day 2
Worked in pounds today.
Power clean – sets of 2 – 65/85/105/115/115
Split jerks sets of 2 – 65/85/105/115/115
Clean pulls – 3/3/3 @ 145lbs
Back squat – 5/5/5/5/5 – 95/105/115/115/115
I almost cherry picked but showed up anyway
B: Snatch: 10 Minutes To A Heavy Single- 145 + 3 EMOM For 5 Minutes @ 80-85% of above: worked at 115
C: Kang Squat: 8/8/8/8 (HBD): 95/115
D: For Time: 1400M M.B. Relay/15 Box Jumps (24/20″): 12:53 Rx Med ball runs are not fun .
I’m glad you didn’t cherry pick.
Open Bar
WU- Tabata Double Unders- 234
3 rounds @ 95#
10 Thrusters
10 Front squat
10 hang clean
12:38
That was a lot of squats
EMOMX7
5 UB Butterfly pullups progression
Snatch- 10 Minutes To A Heavy Single (115#PR!)+ 3 EMOM For 5 Minutes @ 80-85% of above (95#)
Kang Squat- 8 (45#/8(65#/8(65#/8 (75#) (HBD)
For Time: 1400M M.B. Relay/15 Box Jumps (24/20″)-11:56 Rx HELL
Damn girl. You are crushing it. Excellent work.
That is an awesome snatch PR Tina.
Thanks! I’m
I meant to say thanks I’m pretty pumped about it! 120# next!
A: Warm Up
B: Snatch – 1/1/1@95 1/1@115 1/1@135 1/1@155 1@165(PR) – No Fails!!
Then – 3 EMOM for 5min @ 125# (No fails until the very last rep. Was a little shallow on the last round and it was in my head for the final rep.)
C: Kang Sqt 8/8/8 @ 45/95/115
D: 1400M M.B. Relay (20#) / 15 Box Jumps (24″) – 11:13rx
E: 5 RNFT – 3 Unbroken Ring MU / 5ea Pistols
Tom M – thanks for suffering through that last little couplet with me.
Anytime bud
A) 400M Run + 2 RNFT of: 10 BTN Sots Press/5 Power Snatch/8 Kang Squat (45)
B) Snatch – 1rep + 3 EMOM For 5 minutes @ 105
C) Kang Squat- 4X8 – 45/95/115/135(2 only, then out of time)
D) For Time: 1400M M.B. Relay (800/400/200M)/15 Box Jumps (24″) – 9:22, with Vinny and Harry both breathing down my back.
A) 400M Run + 2 RNFT of: 10 BTN Sots Press/5 Power Snatch/8 Kang Squat (45)
B) Snatch – 1rep 95/115/135 (shoulder limited me) + 3 EMOM For 5 minutes @ 115
C) Kang Squat- 4X8 – @ 135 all 4
D) For Time: 1400M M.B. Relay (800/400/200M)/15 Box Jumps (24″) –
10:03 rx
Nice Elbows Lauri!! Get it
A – WU- 400M Run + 2 RNFT of: 10 BTN Sots Press/5 Power Snatch/8 Kang Squat (45/15#)
B – Snatch- 1 @ 95/115/135/145/150Fx2 + 3 EMOM For 5 Minutes @ 110 – had more failed attempts than I would have liked today
C – Kang Squat- 8/8/8 @ 95
D – For Time: 1400M M.B. Relay/15 Box Jumps (24/20″) – 10:40 Rx
E – 5RNFT: 3 Muscle Ups/5 each Pistols – Strung together 2 MUs for the first time!! Thanks Coach Cory