2014 November 4 WOD

Posted: November 4, 2014 in Uncategorized
Strength – Test

15 minutes to find 1 RM Power Snatch
Compare to August 4, 2014

Metcon

With a running clock…
AMRAP 3:
3 Power Snatch (135/95)
20 DU
Rest 3 minutes
AMRAP 4:
4 Power Snatch (115/80)
20 DU
Rest 4 minutes
AMRAP 5:
5 Power Snatch (95/65)
20 DU

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Comments
  1. Lucas Holland says:

    Power snatch 95/115/135/155/170fail
    amrap 3 min
    3+1
    amrap 4 min
    5+1
    amrap 5 min
    6+2
    Rx’d

  2. Jennie says:

    Alone before 8:30 class, no time for both, chose metcon

    2+2
    3+4+8
    5
    RX’d

    *Only one round of double unders unbroken. Whipped myself to death today. Should have had more rounds.

  3. Brian says:

    3+3 – 95#
    4+2 – 85#
    4+5+15 – 75#

  4. Justin Harrison says:

    PS: 155# PR

    AMRAP:
    3+1 @115
    4 @ 95
    5+1 @ 75

    Double unders finally clicked today. Still only got 1 unbroken set though

  5. Tim C says:

    1RM snatched: 135 PR
    3 Rds 115
    4+1 105
    5+3 95

  6. Shea says:

    Strength/test: 85# PS-weak today & form stunk! (I think my PR is 93#)
    Metcon: amrap 3 min: 3+1 (80/75/75)
    Amrap 4 min: 3+4+13 (70#)
    Amrap 5 min: 4+2 (65#)

  7. Kim says:

    @home
    68#-10#pr
    4rds @53#
    4+4 @48#
    5+3@43#

  8. MarkDGoff says:

    power snatch
    PR 130#

    3 AMRAP
    2 + 1

    4 AMRAP
    2 + 17

    5 AMRAP

    4 + 5 (sub 40 SU for 20 DU)

  9. Brett Christensen says:

    1.) Strength: 95/115/135/165/175 Failed twice/170 PR
    2.) Metcon: All Rxd
    4 rounds + 3 +4
    5 rounds + 1
    6 rounds + 1
    3.) 8 × 2 Snatch pulls from the low hang (above the knees) working up to a heavy set:
    95/115/135/135/155/155/185/205

  10. Sara M. says:

    No go with strength training or any sort of arm lifting/pulling today due to pec muscle…😔

    Pre-WOD
    Pec smashing with my friend, Mr. Lacrosse Ball 😖 & double under warm up

    Modified Metcon
    With a running clock…
    AMRAP 3:
    10 sit-ups
    20 DU
    Rest 3 minutes

    AMRAP 4:
    8 sit-ups
    20 DU
    Rest 4 minutes

    AMRAP 5:
    6 sit-ups
    20 DU

    4 + 3 / 5 + 6 / 6 + 6 + 1
    Sit-up total: 43/46/42 = 131
    DUs total: 80/100/121 = 201

    Sit-ups were done with arms crossed in front of chest to prevent usage of arms/pec.

    All rounds of double unders UNBROKEN!! Yay! They’re back!👏

    Post-WOD
    2 miles on Airdyne bike in 11:10 (slower steady pace for the entire time – good cool down)

  11. Ashleigh says:

    pre-WOD: strength from 11/3: 6×6 front squats @ 125#

    1RM: 90# matched previous PR

    WOD: 85#: 3/75#: 4+3/65#: 5+1
    all but 2 sets of DUs UB

    post-WOD: GHDs, hip extensions, med ball twists

  12. jkeel 40/5'9/175ish says:

    Matched previous C&J PR: 245#
    Hit a new clean PR: 265# (10#)

    WOD:
    4+3
    5+3
    4
    rx’d

    Lower back got TIGHT on the 5 min round. Slowed me considerably.

  13. Matt Z. says:

    195, 205 FFFFFF but close
    5 + 2
    6 + 2
    6 + 5, 4

  14. Rachael says:

    103# PS

    Metcon:
    2+1ps (83#)
    3+ 4ps (73 #)
    4 (63#)
    First time to attempt DU in a workout. Terrible at these…I did get 5 in a row : ) PR

  15. Allen Ervin says:

    Strength – Test
    15 minutes to find 1 RM Power Snatch (250lbs Pr!!!)

    Metcon (5+2 / 4+9 / 4+16)

    With a running clock…
    AMRAP 3:
    3 Power Snatch (135/95)
    20 DU
    Rest 3 minutes
    AMRAP 4:
    4 Power Snatch (115/80)
    20 DU
    Rest 4 minutes
    AMRAP 5:
    5 Power Snatch (95/65)
    20 DU

  16. Megan says:

    100# several times no pr these were stupid today

    Wod:
    amrap 3 :
    1rd+3 @ 95# wasted time and stomped around and got mad these snatches were not clicking today
    Amrap 4 :
    3rds+1 @ 87 # I thought the weight was suppose to be 85# and then added more 1s because I didn’t see the ones I already had on there ( not all there this morning )
    Amrap 5:
    5rds+1 @ 65#

  17. Joy says:

    Power Snatch: 50# mostly worked technique

    With a running clock…

    AMRAP 3:
    3 Power Snatch: 45#
    20 DU: Subbed 18″ box step ups
    2rds+3
    Rest 3 minutes

    AMRAP 4:
    4 Power Snatch: 38#
    20 DU: 18″ box step ups
    2rds+4+18
    Rest 4 minutes

    AMRAP 5:
    5 Power Snatch: 33#
    20 DU: 18″ box step ups
    3rds+5+5

  18. jkb says:

    15min Power Snatch work: up to 63lbs comfortably.

    Metcon with running clock
    AMRAP 3: completed 3 rounds
    3 PS @ 53lbs
    20 DU’s
    – rest 3min-
    AMRAP 4: completed 4 rounds + 4
    4 PS @ 40lbs
    20 DU’s
    – rest 4 min-
    AMRAP 5: completed 5 rounds + 9
    5 PS @ 35lbs
    20 DU’s
    **most DU’s were UB, except last few rounds of AMRAP 5

  19. […] minutes to find 1 rep max snatch (Compare to November 4, 2014) and/or 1 rep max front squat (Compare to September 5, […]

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