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| HOA5 |
OLY STRENGTH
1. Snatch
3 @ 60%, 3 @
65%, 2 @ 70%, 2 @ 75%, 3x2 @ 80%
2. Snatch Pull
2x3 @ 110% (of
SN), 3x2 @ 115
3. Push Press
5 @ 70%, 5 @
75%, 3 @ 80%, 2x3 @ 85%
COMP WOD
3 RFT
15 Double Arm KB Thrusters
(55/35)
15 Pull Ups
1. Snatch
ReplyDelete3 @ 80#, 3 @ 85#, 2 @ 95#, 2 @ 100#, 2x2 @ 105#, 1x2 @ 110# (fail 2nd) - not a great snatch day
2. Snatch Pull
2x3 @ 135#, 3x2 @ 145#
3. Push Press
5 @ 115#, 5 @ 125#, 3 @ 135#, 3 @ 140#, 3 @ 145#
Class WOD
3 Rounds for Time...
400 M Run
12 HSPU or Box HSPU
12 Hang Power Cleans @
11:2? (135# Hang clean, kipping HSPU, mat with plates)
COMP WOD
3 RFT
15 Double Arm KB Thrusters (55/35)
15 Pull Ups
Scaled KB to 1.25 PD and struggled through to 7:??
1. Snatch
ReplyDelete3@135# 3@145#, 2@155#, 2@165#, 3x2@175#
Class WOD
3 rds of:
Run 400m
12 HSPU
12 Hang Power Cleans
--honestly no idea, above 15 min I'm sure; did 26 HPC's at 185#, then last 10 at 155#
2. Push Press
5@175#, 5@185#, 2x3@195#
COMP WOD
3 RFT
15 Double Arm KB Thrusters (55/35)
15 Pull Ups
--6:39
OLY STRENGTH
ReplyDelete1. Snatch
3 @ 85, 3 @ 95, 2 @ 105, 2 @ 110, 3x2 @ 115 (hook grip entire time)
2. Snatch Pull
2x3 @ 135
3. Push Press
5 @ 105, 5 @ 115, 3x3 @ 125
Class WOD (10:50)
3 Rounds for Time...
400 M Run
12 HSPU
12 Hang Power Cleans @ 105
COMP WOD (6 min and some change)
3 RFT
15 Double Arm KB Thrusters (1pd)
15 Pull Ups
OLY STRENGTH
ReplyDelete1. Snatch
3 @ 85
3 @ 90
2 @ 90
2 @ 95
1x2 @ 95 Only moved up if technique was good. Had to stop bc of bruised area from making contact with the bar!!!
3. Push Press
5 @ 100
5 @ 110
3 @ 115
3x2 @ 125 Yes I did 3x2 instead of 2x 3 because I didn't write it down correctly
Class WOD (11:55)
3 Rounds for Time...
400 M Run
12 HSPU
12 Hang Power Cleans @ 105
COMP WOD About 8 min
3 RFT
15 Double Arm KB Thrusters (25 lb)
15 Pull Ups
Squat snatch: 3 @ 85#, 3 @ 90#, 2 @ 100#, 2 @ 105#, 3x2 @ 115#
ReplyDeleteSnatch pull: 2x3 @ 135#, 3x2 @ 145#
PP: 5 @ 110#, 5 @ 115#, 3 @ 125#, 3x2 @ 135#
Class WOD: 8:25 with 115 # hang power cleans
COMP WOD: KB thrusters with 1 pd and 15 pull ups - 6: 03
1. Snatch
ReplyDelete3 @ 86, 3 @ 95, 2 @ 105, 2 @ 110, 3x2 @ 115. Snatch Pull
2x3 @ 135
3. Push Press
5 @ 105, 5 @ 115#, 3x3 @ 125
3 Rounds for Time...
400 M Run
12 HSPU or Box HSPU
12 Hang Power Cleans -105#
8:52
COMP WOD
3 RFT
15 Double Arm KB Thrusters (55/35)
15 Pull Ups
5:02
Snatch
ReplyDelete3@95#, 3@105#, 2@115#, 2@125#, 2@135#, 3x2@145#
Snatch pull
2x3@175#
3x2@185#
Push press
5@150
5@165#0
3@170#
3x2@180#
Class wod
12:30 @ 155# (felt like I should have pushed myself harder)
Comp wod
8:30 Rxd (again felt like I could have pushed it a little harder)
Snatch -- 3 @ 50# (grabbed the wrong plates), 3 @ 65#, 2 @ 65# (I can't do math), 2x2 @ 75#, 1x2 @ 80#
ReplyDeleteSnatch Pull -- 2x3 @ 105#, 3x2 @ 110#
Push Press -- 2x5 @ 95#, 3x3 @ 100# (I apparently just disregarded what I was supposed to do here...)
Comp WOD -- 3 RFT of: 15 Double arm KB Thrusters (1/2 pood), 15 Pull Ups. TIME: 9:30. Went light on the KB because my shoulders were toast.
Class WOD -- 3 RFT of: 12 HPC (95# per GK's suggestion), 12 HSPU (used a box... I need to do some work on these off of a box), 400 m run. TIME -- 13:55