CLASS WOD and STRENGTH
Strength
Snatch, 3 x 5 touch and go @ HAP
WOD
12 Min AMRAP
11 C2B Pull Ups
2 Deadlifts (315/205)
10 HSPU
COMP WOD
Every Other 30 Seconds for 20 Min...
:00 1 Hang Power Clean + 1 Hang Squat Clean @ HAP
:30 4 Burpees
Do this with a partner. One partner starts with cleans, the other with burpees.
COMP WOD
ReplyDeleteEvery Other 30 Seconds for 20 Min...
:00 1 Hang Power Clean + 1 Hang Squat Clean @ HAP --(did 215#)
:30 4 Burpees --(did to a 6" target)
Have to leave early tonight (daughter has ballet), so did the comp wod at lunch.
I did this wrong. Rested more seconds than I should have.
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Snatch, 3 x 5 TnG
--155#, 165#, 175# (5RM PR...oh, I track 5RM!)
WOD
12 Min AMRAP:
11 C2B Pull Ups
2 Deadlifts (315#)
10 HSPU
--8 rds + 7 C2B
CLASS WOD and STRENGTH
ReplyDeleteStrength
Snatch, 3 x 5 touch and go @ HAP
(3 x 5 @ 95#) - didn't go any higher but the wrist felt good, no pain
WOD
12 Min AMRAP
11 C2B Pull Ups
2 Deadlifts
10 HSPU
8 rounds + 2 HSPU (225# DL ~ 75% of 1RM)
oops, I meant 8 rounds + 2 CTB!
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Snatch, 3 x 5 touch and go @ 95#, 105#, 115#
WOD: 6 rounds (4 with CTB, 2 with HRPU due to tear)
12 Min AMRAP
11 C2B Pull Ups
2 Deadlifts (205#)
10 HSPU
COMP WOD
Every Other 30 Seconds for 20 Min...
:00 1 Hang Power Clean + 1 Hang Squat Clean @ 145#
:30 4 Burpees
STRENGTH ...didn't happen because 1) I was late, 2) Swolemate Paivy rocked my world with some moving news (cue tears) and 3) snatching was just rough. Form is off, so I gotta get back to my drills w/ the PVC and empty bar...
ReplyDeleteWOD: 6 rounds (reg. pull ups, 205# DL, 20# Shoulder press)
COMP WOD: EMOMish for 20 min.
:00 -- 1 Hang Squat Clean + 1 Front Squat (changed it due to elbow pain) @ 85# (in hindsight, we should have thrown on more weight, but at that point, I wasn't real sure I wanted to do anything lol)
:30 -- 4 Burpees (Rx!!)
Hey, Janet, Heyyyy.....