Monday, July 21, 2014

7.1

K Rose at AOK2. Registration for AOK3 Opens Monday, Aug 4th. Get ready. 


OLY STRENGTH
1. Snatch
3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2RM
2. Snatch Pull
3 @ 110% (of SN), 3 @ 115%, 2x3 @ 120%
3. Push Press
3 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%, 1RM

COMP WOD
          EMOM for 10 Min...
               Odd: 8 Alt Back Lunge Pistols (1.5/1) or (1.25/.75) or No KB
               Even: 8 Single Arm OHS w/ KB (4 each arm)

CLASS WOD
          AMRAP in 6 Min...
               10 Burpees
               15 Pull Ups
               20 KB Swings
                    Rest 6 Minutes
          AMRAP in 6 Min...
               10 Burpees
               15 Pull Ups
               20 KB Swings
Posted by at

6 comments:

  1. Joey MarkingJuly 22, 2014 at 7:31 PM

    1. Snatch
    3@135#, 3@145#, 2@160#, 2@175#, 2@185#, 2@195# (2RM PR)
    2. Snatch Pull
    3@225# 3@235#, 2x2@245#
    3. Push Press
    3@170#, 3@185#, 2@195#, 1@215#, 1@230#, 240#, 250#F (x2)

    COMP WOD
    EMOM for 10 Min...
    Odd: 8 Alt Back Lunge Pistols (1.5 pood first 3, no kb last two)
    Even: 8 Single Arm OHS w/ KB (4 each arm; 1.5 pood)

    CLASS WOD
    AMRAP in 6 Min...
    10 Burpees
    15 Pull Ups
    20 KB Swings
    --3 rds + 1 Burpee
    Rest 6 Minutes
    AMRAP in 6 Min...
    10 Burpees
    15 Pull Ups
    20 KB Swings
    --2 rds + 22 reps

    ReplyDelete
  2. UnknownJuly 22, 2014 at 7:40 PM

    Thanks again Joey for the template!

    1. Snatch
    3@85#, 3@95#, 2@105#, 2@110#, 2@115#, 2@120# (2RM PR)
    2. Snatch Pull
    3@145# 3@155#, 2x2@165#
    3. Push Press
    3@115#, 3@125#, 2@135#, 2@145#, 2@150# (2 RM)

    COMP WOD
    EMOM for 10 Min...
    Odd: 8 Alt Back Lunge Pistols (1 pood)
    Even: 8 Single Arm OHS w/ KB (4 each arm; 1.25 pood)

    CLASS WOD
    AMRAP in 6 Min...
    10 Burpees
    15 Pull Ups
    20 KB Swings
    --2 rds + 40 reps (15 KB swings)
    Rest 6 Minutes
    AMRAP in 6 Min...
    10 Burpees
    15 Pull Ups
    20 KB Swings
    --2 rds + 26 reps (1 KB Swing)

    ReplyDelete
  3. LauraJuly 22, 2014 at 9:56 PM

    I had to get my hair put in cornrows...so...I was late.

    1. Snatch (got too hungry at the gym...completed in the garagym after dinner)
    3@85#, 3@95#, 2@105#, 2@110#, 2@115#, 2@120#...then my neighbor (soon to be ex-neighbor) came over and bugged me.
    2. Snatch Pull
    3@135#, 3@145#, 3@155#, 3@160#
    3. Push Press
    3@115#, 3@125#, 2@135#, 2@145#, 2@155#, 1 @ 165# (PR), 2 failed attempts @ 170#

    COMP WOD
    EMOM for 10 Min...
    Odd: 8 Alt Back Lunge Pistols (1 pood...scaled to 6 pistols for the last 3 rounds)
    Even: 8 Single Arm OHS w/ KB (4 each arm; 1 pood)

    ReplyDelete
  4. AnonymousJuly 22, 2014 at 10:13 PM

    1. Snatch
    3 @ 85, 3 @ 95, 2 @ 105, 2 @115, 2 @ 120.
    Tried for a double at 125, missed second one.

    CLASS WOD
    Did ring rows to save my little handsies
    AMRAP in 6 Min...
    10 Burpees
    15 Pull Ups
    20 KB Swings
    2 rds+15 ring rows
    Rest 6 Minutes
    AMRAP in 6 Min...
    10 Burpees
    15 Pull Ups
    20 KB Swings
    2rds + 3 KB swings

    ReplyDelete
  5. Monica TrosclairJuly 23, 2014 at 8:56 AM

    .Snatch
    3@ 70#
    3@75#,
    2@ 95#,
    2@100#,
    2@105#
    2@110# 2 rep PR
    2@115# got the first one, failed second attempt

    2. Snatch Pull
    3@135#
    3@145#,
    3@155
    3@160#

    3. Push Press
    3@100#,
    3@110#,
    2@115#,
    1@125#,
    1@135#,
    1@140#
    1@145#
    1@150# Failed

    COMP WOD
    EMOM for 10 Min...
    Odd: 8 Alt Back Lunge Pistols
    Even:5 HSPU
    Tried to get through a few rounds then called it, body was done

    CLASS WOD
    AMRAP in 6 Min...
    10 Burpees
    15 Pull Ups (worked on butterfly PUs)
    20 KB Swings
    1 Round+ burpees + 10 swings

    Rest 6 Minutes

    AMRAP in 6 Min...
    10 Burpees
    15 Pull Ups
    20 KB Swings
    1 Round + burpees + 18 swings


    Did push press and BF pullup work at the gym during lunch

    ReplyDelete
  6. Megan K.July 23, 2014 at 4:05 PM

    Janet,

    I worked out without corrective lenses today. I think that may have been a poor choice. I don't know how people do it!

    OLY STRENGTH
    1. Snatch (let me preface by saying this was NOT a good snatch day for me... I wish I could blame it on blindness, but I just feel like I don't get the technique consistently... frustrating!): 3 @ 55#, 3 @ 60#, 2 @ 65#, 2 @ 70#, 2 @ 75#, 2 @ 80# (some epic fails occurred here. Apparently I looked like Flat Stanley as I bailed from the bar one time... It was kind of impressive actually). Real talk -- Carly noticed I do something with my shoulders that are preventing me from keeping the bar overhead in the most efficient way. Gotta work on that!
    2. Snatch Pull -- 3 @ 105#, 3 @ 100#, 1x3 @ 115# (didn't get that 2nd set)
    3. Push Press -- 3 @ 90#, 3 @ 95#, 2 @ 100#, 1 @ 105#, 1 @ 115#, 1 @ 120#, 2 FAILS @ 125# (my current 1RM I got whilst in Colorado...)

    COMP WOD:
    10 Min EMOM of:
    Odd -- 8 alt. pistols (no back lunge. no KB. Just a 12" box and thick 15# plate. It's the lowest I've gone, and I really tried to not just fall on the box each time... Progress is progress, right??)
    Even -- 8 Single Arm OHS w/ KB (did 3/4 pood. Felt it in my side. Normal?)

    CLASS WOD:
    2 6 min. AMRAPs w/ a 6 min. rest in between:
    10 burpees
    15 Ring Rows (my hand cracked kinda deep 3 pull ups in... ughhhh)
    20 KB Swings (1 pood)

    1 = 2 rd. + 6 burpees. 2 = 2 rd. + 4 burpees.

    EXTRA STUFF
    Handstand holds (away from wall), chicken pecks... got 3 "steps" on my hands whilst practicing my handstand holds!! YAY! I dinged my own PR bell :)

    Working out without normal vision was a totally different experience.

    ReplyDelete

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