2014 November 28 WOD

Posted: November 28, 2014 in Uncategorized

Please remember, we are open for 1 class today at 10:00!

Work

We will be working on a running clock today, come ready to work!
1. at the 0:00, 20 minutes to complete:
5×1 Low Hang Squat Snatch, climbing
and/or
3×2 Front Squat

2. at the 20:00, 10 minutes to recover and reset

3. at the 30:00, “Amanda” – 10 minute time cap
9-7-5 of:
Muscle ups
Squat Snatch (135/95)

4. at the 40:00
3 RFT (20 minute time cap)
75 Double unders
25 GHD Sit-ups
20 1-arm DB Snatch (70/50) (10/side)

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Comments
  1. Ashleigh says:

    1: 3×2 front squats: 165#; 5×1: worked up to 80# before time was up
    3: DNF: got through 2 RD on last set; KPU/RD, 75# squat snatch
    4: 14:41; abmat x 2, GHDs x 1; 35# DB

  2. Luke says:

    135/155/175/185/195 – 20# pr

    Completed rds of 9 and 7

    Completed – dubs, ghd, pink kb

  3. Bobby says:

    FS: 3×2 @ 225#, 1×2 @ 245#
    WOD #1: 9:53 – 2:1 C2B & ugly RDs, 95# PS.
    WOD #2: 22:05 – ab mat situps, 50# DB

  4. Matt Z. says:

    215 LHSS, 10 lb PR, 225 fff
    Amanda DNF, 5 MUs unbroken then hit wall, only got 8, worked in 9 SS
    15:46 3RFT

  5. Lucas Holland says:

    FS – 275 across
    Amanda – dnf got 18,18,9 – 14,14,3 – rd and c2b pu’s 135 ss
    3rft – 16:40 rx’d

  6. Brett Christensen says:

    5 × 1 L HSS (above the knees): 115/135/155/175 failed once got it the 2nd time/195 failed 3 times/185 failed twice got it the third time/195 failed standing back up in front. I’ll get it soon. The 185 matches my full snatch PR though.
    No FS
    Started Amanda @ the 25 min mark to try and PR it and did by about 3:30 minutes @ the 10 min mark I was 2 MUs into my set of 5. Overall Amanda time = 12:07 Rxd down from 15:55 with onay 1 failed snatch, but the MUs were mostly singles. I got some extra thanksgiving weight on me today.
    3 RFT: slow and steady definitely no hurry here. @ the 60 minute mark I was 7 into my last 20 DB snatches. I finished it as Rxd, but don’t know the overall time. After Amanda I wasn’t all that worried about it.

  7. Melanie says:

    1. at the 0:00, 20 minutes to complete:
    5×1 Low Hang Squat Snatch, climbing
    and/or
    3×2 Front Squat
    (Both with #65)

    2. at the 20:00, 10 minutes to recover and reset

    3. at the 30:00, “Amanda” – 10 minute time cap
    9-7-5 of:
    Ring dips + ring rows
    Snatch (53) finished all but 5 snatches

    4. at the 40:00
    3 RFT (20 minute time cap)
    75 Double unders
    25 GHD Sit-ups
    20 1-arm DB Snatch (70/50) (10/side)
    Completed all in 12:42

  8. Shea says:

    LHSS 55/65/75/80/85 fx3
    Amanda: DNF–did 18 ring PU (in a C2b type pull w/big kip/18 unassisted RD, 9 SS/14 C2b & 14 RD w/toe assist, 7 SS/10 kip PU & ran out of time(75# SS)
    3 RFT–took several seconds to get started BC I was so winded & DU suffered as well. 15:38 w/all GHDs & 30# one arm DB snatch.

  9. Kent says:

    4.25 mile run Thanksgiving day.

  10. Sam says:

    5×1 LHSS 105/110/115/120/120f

    Amanda: tries sharing rings with Matt Z, but only got 2 ring MUs then went to bar. Only made it through 9/9 4@ 95# before I ran out of time. 16:44 1 round of GHDs, 2 rounds sit ups, 50# KB

  11. […] “Amanda” 9-7-5: Ring Muscle-Ups Squat Snatches (135/95) Compare to November 28, 2014 […]

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