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| TEAM |
Oly Strength
1. Snatch3 @ 60%, 3 @ 65%, 2 @ 70%, 4 x 2 @ 75%
2. Snatch Pull
4 x 3 @ 100% of Snatch
3. Push Press
5 @ 70%, 5 @ 75%, 3 x 3 @ 80%
Comp WOD
10 Min AMRAP...10 M Handstand Walk (if you cannot handstand walk, accumulate :45 Min Handstand Hold on Wall)
200 M Run
10 Alt KB Snatches (heavy)
Class WOD
7 Min AMRAP...15 Calorie Row
7 Burpees
Rest 3 Min...
5 Min AMRAP....
10 Toes to Bar
10 KB Swings (Heavy)
Snatch
ReplyDelete3@145#, 3@155#, 2@165#, 4x2@175#
Class WOD
7 Min AMRAP...
15 Calorie Row
7 Burpees
--5 rds + 8 calories
Rest 3 Min...
5 Min AMRAP....
10 Toes to Bar
10 KB Swings, 2 pood
--4 rds + 5 TTB
2. Snatch Pull
2x3@185# (oops), 2x3@215#
3. Push Press
5@170#, 5@180#, 2x3@195# (time)
Comp WOD
10 Min AMRAP...
10 M Handstand Walk
200 M Run
10 Alt KB Snatches, 1.5 pood
--6 rds + running
Snatch
ReplyDelete3@80#, 3@85#, 2@95#, 1x2@100#, 1x2@105#, 1x2@110#, 1x2@115# (I decided to go up on the last four sets because they felt solid early on)
Class WOD
7 Min AMRAP...
15 Calorie Row
7 Burpees
--5 rds + 4 calories
Rest 3 Min...
5 Min AMRAP....
10 Toes to Bar
10 KB Swings, 1.75 pood
--4 rds + 5 T2B
2. Snatch Pull
4x2 @ 125#
3. Push Press
5@115#, 5@125#, 1x3@135# (time)
Comp WOD
10 Min AMRAP...
45 sec. handstand hold
200 M Run
10 Alt KB Snatches, 1.25 pood
--4 rds + 3 KB snatches
Snatch
ReplyDelete3@65#, 3@85#, 2@90#, 4x2@95/100/100/105
Class WOD
5 Min AMRAP....
10 Toes to Bar
10 KB Swings, 1.5 pood
--3 rds + 3 TTB
Rest 3 min
7 Min AMRAP...
15 Calorie Row
7 Burpees
4 rds + 5 cals
3. Push Press
5@100#,
5@115#
1x3@120# (time)
Comp WOD
10 Min AMRAP...
45s Handstand Wall hold
200 M Run
10 Alt KB Snatches, 1pood
--4 rds + 30 sec hold
1. Snatch
ReplyDelete3 @ 85, 3 @ 95, 2 @ 105, 4 x 2 @ 115x2, 120, 125(PR)... decided to try one heavy single and hit 135# at the end!! PR!! :-)
Class WOD
7 Min AMRAP...
15 Calorie Row
7 Burpees
(4 rounds + 9 cal)
Rest 3 Min...
5 Min AMRAP....
10 Toes to Bar
10 KB Swings 1.5 pood
(4 rounds +10 TTB)
2. Snatch Pull
4 x 3 @ 135#
3. Push Press
5 @ 105, 5 @ 115, 3 x 3 @ 125
Comp WOD
10 Min AMRAP...
10 M Handstand Walk
200 M Run
10 Alt KB Snatches- 1 pood
(4 rounds + HS walk)
Snatch
ReplyDelete3@95#, 3@115#, 2@125#, 2@135#, 2@145#, 2@145#, 2@145# (felt good do I went up in weight)
Class wod:
5 min AMRAP
5 rds and 18 reps
kb was 1 3/4 pood or 28kg
3 minute rest
7 min AMRAP
4 rds and 12 calories
Snatch pull
4x2 @ 165#
Push press
5@170#, 5@180#, 1x3@195# (failed on 2nd attempt and ran out of time)
Comp wod
5rds and 10m handstand walks and 20m sprint (felt good)
kbps was 1.5 pood
Snatch
ReplyDelete3 x 85#, 3 x 95#, 2 x 100#, 2 x 105#, 2 x 110#, 2 x 115#, 2 x 115# (I was moving slowly under the bar the first set at 115...this was probably due to the fact that i was facing north. I decided to face the south and try again. last set felt great...also Coach Kelsey told me to be faster. Looking forward to being faster under more weight soon.)
Class WOD
7 Min AMRAP... (did this second)
15 Calorie Row
7 Burpees
--4 rds + 3 calories
Rest 3 Min...
5 Min AMRAP.... (this was fun)
10 Toes to Bar
10 KB Swings, 1.5 pood
--5rds + 10 T2B
Didn't have time for anything else. Work interfered with fitness tonight.
Janet,
ReplyDeleteIt's been forever! But don't worry, I'm back from vaca and ready to get all of my fitness/sweat on at the ol' box.
OLY STRENGTH (I'm yelling):
1. Snatch -- I ended up going a little heavier than the %, because I hate my life. 2x3 @ 65#, 2 @ 75#, 4 x 2 @ 80#. There were some fails with the 80# (positive: I now know how to bail behind me); I just need to be more precise with my technique. I feel like I get one part of the lift "right", but then I mess up something else... Anything that forces me to catch weight in a squat is just uncomfortable. Maybe if I keep watching copious amounts of hookgrip videos on IG, I'll finally get it ;)
2. Snatch Pull -- 4x3 @ 95#. Got through 3 sets because I thought it was a good idea to rip off some hand skin before this... newsflash: terrible idea.
3. Push Press -- (Got a new 1RM while on vacation, so WHOOP!). 5 @ 85#, 5 @ 95#, 3x3 @ 100#. I need to get my head through faster and commit to the lift. No being a pansy.
COMP WOD:
10 min. AMRAP of --
45 sec. handstand hold (did 1st round in 1 hold... that's 15 sec. more than I've ever done before!!)
200 m. run
10 alt KB snatch (1 pood)
TOTAL: 2 rd. + HS, run, & 4 KB Snatch (I think I have a non-existent engine. The heat is breaking me)
CLASS WOD:
5 min AMRAP of --
10 T2B
10 KB Swings (1 1/4 pood)
TOTAL: 4 rds (did rounds 3 and 4 with V Ups because these hands...)
--REST 3 MINUTES!--
7 min AMRAP of --
15 cal. row
7 burpees
TOTAL: 3 rounds + 3 cal. (This was hard for me. I just wanted to lay on the ground. Time to build some mental toughness and move at a more efficient pace. Where's headphones Kevin when I need him??)
See ya!