Three quick announcements:
1. This week will be a "mini deload" week. The Oly Volume and weight will decrease a bit. You're welcome.
2. No Sunday Oly session with the millers this week. Don't worry, you will still get 8 sessions with them.
3. We will host an in house "CFOKC Oly Cycle Competition" the date is looking to be August 9th.
2. No Sunday Oly session with the millers this week. Don't worry, you will still get 8 sessions with them.
3. We will host an in house "CFOKC Oly Cycle Competition" the date is looking to be August 9th.
Oly Strength
1. Snatch2 @ 60%, 2 x 2 @ 65%, 3 x 2 @ 70%
2. Snatch Pull
2 x 2 @ 100% (of SN), 2 x 2 @ 105%
3. EMOM for 8 Min
2 Hang Power Snatch (start at 50% and work up to heavy)
Comp WOD
AMRAP in 12 Min (Partner WOD)You-Go-I-Go Format
6 Heavy Russian KB Swings
50 M Sprint
Class WOD
Four Rounds for Total Reps4 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
1 Min Rest Between Each AMRAP
1. Snatch
ReplyDelete2@135#, 2 x 2@145#, 3 x 2@160#
Class WOD
Four Rounds for Total Reps
4 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
1 Min Rest Between Each AMRAP
--6 rds + 5 + 10 Pushups, 4 rds, 4 rds, 4 rds + 5 Pullups (as best as I could count while bumping elbows with Ryan...literally)
2. Snatch Pull
4x2@205#
3. EMOM for 8 Min
2 Hang Power Snatch (start at 50% and work up to heavy)
2@115#,125#,135#,145#,155#,165#,175#(Failed second, got first)
Comp WOD
AMRAP in 12 Min (Partner WOD)
You-Go-I-Go Format
6 Heavy Russian KB Swings
50 M Sprint
--3 pood w/Colter (fastest kid alive), and I think we were somewhere around 14 rds
I also may have done a lil SH Press of 3x5@150#, 5@145#, 4@140# at lunch...cause, um, Kody psychically told me to?
ReplyDelete1. Snatch
ReplyDelete2@95#, 1 x 2@95#, 1 x 2 @100#, 2 x 2@105#
Class WOD
Four Rounds for Total Reps
4 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
1 Min Rest Between Each AMRAP
-- 692 reps (6 rounds & change; 6 rounds & change; 5 rounds & change; 5 rounds even)
2. Snatch Pull
2x2@125#; 2x2 @135#
3. EMOM for 8 Min
2 Hang Power Snatch (start at 50% and work up to heavy)
2@75#,80#,85#,90#,95#,100#,105#(Failed second, got first)
Comp WOD
AMRAP in 12 Min (Partner WOD)
You-Go-I-Go Format
6 Heavy Russian KB Swings
50 M Sprint
--2.25 pood w/Erica (she used 2 pood!), and I think we were somewhere around 11-12 rds
Class WOD 453 reps.
ReplyDeleteI left early so I could get the kiddos from B-Rad so he would have time to work out and actually have dinner ready for him when he got home.
I totally deserve brownie point
1. Snatch
ReplyDelete2@70#, 2 x 2@75#, 3 x 2@80#
Class WOD
Four Rounds for Total Reps
4 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
1 Min Rest Between Each AMRAP
385 Reps
2. Snatch Pull
2x2@115#
2x2@120#
3. EMOM for 8 Min
2 Hang Power Snatch (start at 50% and work up to heavy)
65#,75#,80#,85#,90#,95#,100#, 105# Felt pretty easy kinda thinking 115 is no longer a max for me:)
Comp WOD
AMRAP in 12 Min (Partner WOD)
You-Go-I-Go Format
6 Heavy Russian KB Swings
50 M Sprint
Did this with Kristen and Leslie we were starting our 14th round don't remember the KB weight but it was hvy
snatch: 2 @ 95#, 1 @ 105#, 2x2 @ 115#, 3x2 @ 125#
ReplyDeleteWod AMRAP of 4 rounds with one minute rest between of 5 pull ups, 10 push ups and 15 air squats. Total reps: 670
Snatch pull: 2x2 @ 185#
2x2 @ 195#
EMOM for 8 minutes with 2 power snatches.
95#, 105#, 115#, 125#, 135#, 145#, 155#, 165# (failed), 155# (got one and failed the second attempt)
AMRAP in 12 minutes
partner wod of 6 kbps swings and 50# sprint.
Jay wade and I got 14 rounds exactly with a 40 kg kettlebell. We could have gone heavier but there were not enough 3 poods.
Class strength:
ReplyDelete2@65#
2@75#
2@80#
2@85#
2@90#
1@95#
Class WOD:
482 reps
Squat snatch every 2 minutes: 85, 95, 100, 105, 110, 115 #
ReplyDeleteSnatch pulls: 2x2 at 135#, 2x2 at 140 #
Hang power snatch emom: 65, 75, 85, 95, 100, 100, 105, 110
AMRAP in 12 minutes: with Leslie and Monica: We used a 2 pd. I think we were on 13 or 14th round. We rocked it!
Class WOD: 568
- The snatch is starting to feel better, glad we have been working on them!