2015 February 9 WOD

Posted: February 9, 2015 in Uncategorized
Metcon

AMRAP 15:
1 Clean and Jerk (155/105)
1 Round of “Cindy”
2 Clean and Jerks (155/105)
1 Round of “Cindy”
3 Clean and Jerks (155/105)
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

Skills

EMOMx10: 2 Squat Snatches

Additional Work

A. Work up to a heavy Snatch Grip Push Press
B. Work up to a heavy set of 3 Overhead Squats

“Don’t cling to a mistake just because you spent a lot of time making it.”
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Comments
  1. Metcon- 7 rds + 2 C&J’s 135#

    Squat Snatch EMOM at 75-95# with pauses at bottom

    Snatch Grip PP- worked up to 205#

  2. Tim C says:

    Metcon: 6Rds. 105# C&J.
    EMOM: 65# w/ assist for ankle mobility.

  3. Kate says:

    Here are some tips for traveling and eating Paleo. I was able to keep +4 by cooking and packing food before hand for my trip. Made it so much easier to stay on track!

    http://ultimatepaleoguide.com/eat-paleo-on-the-road/

  4. Kent says:

    Metcon-6 rds + 7 C&J’s + 5. 75#, Cindy modified as 5 jump assist pull-ups, 10 push-ups, and 10 sit-ups (right knee slightly tweaked).

    Squat Snatch EMOM: Alternated 33# and 53#.

    Snatch Grip PP- 10 @ 53#

  5. jks says:

    5+5+10+8 @ 105#
    EMOM SS work @ 75#

  6. Brian says:

    Metcon – 7 C&J + 1 Pull-Up (115#)

    EMOM – Bench Press (135#)

  7. Margaret Everette says:

    Metcon 5rds + 6 c&j @33# bar
    Skills 22# bar
    Additional Work 33# bar OHPP

  8. Sara M. says:

    Made a homemade Paleo Caesar Dressing yesterday for lunch… It was rather yummy! Nice to have something different as I’m not a huge fan of ranch dressing.

    Paleo Caesar Dressing

    Ingredients:

    1/3 c. Paleo Mayo (bought mine from Kate!)
    1 small garlic clove, crushed (I used 1 tsp. minced garlic)
    1 tsp anchovy paste (I just mashed up 2 anchovy fillets for my ‘paste’)
    2 Tbsp fresh lemon juice
    Cracked pepper

    Combine all ingredients together and enjoy! 🙂

    ** Recipe also calls for 4-5 crumbled slices of sugar-free/nitrate-free bacon…But since I’m not eating bacon, I left it out.**

  9. Rachael says:

    7 C&J + 5 pullups + 10 pushups + 10 air squats (Rx)

    Squat Snatch- 65 to 95#

  10. John Phillips says:

    6 rounds + 7 C&J +5 ring rows
    EMOM 95 Squat Snatch

  11. Monte says:

    6+6

    135# C&J

    95# SS

  12. Scott Guthrie says:

    8+1 @115#
    Squat snatch w/95#
    Ran 18 miles yesterday.
    Feeling just a tad tired (written with a touch of sarcasm).

  13. Shea says:

    Metcon: 7 rds + 8 C/J + 5 + 4
    95# CJ, KPU
    EMOM SS’s 65–>85#
    BNSGPP 85–>125#

  14. Brandy says:

    6 rds +7 C/J +5+7
    85# RR
    Did 65# on Snatch work
    just did 5 reps of 65# BNSGPP…just out of time.
    Had to go to work.

  15. Jennie says:

    Before 4:30 class
    EMOM snatches, all split
    4 sets at 83
    4 sets at 93
    2 sets at 103

    SGBNPP 93/103/108/113/118F

  16. Patrick M says:

    Metcon 6+2@95
    S/so emom10@75
    Had to leave early for drill tonight

  17. Robert says:

    MetCon: 6 Rnds + 7 + 4 @135

    Squat Snatch EMOM: @ 115

    Behind the next push press: 205

  18. 6+6
    C&J 50#
    Ring rows

    EMOM Snatch 45#

    BTN Snatch PP 35,40,45,50,55

  19. MarkDGoff says:

    Metcon
    8+ 1 @ 115#

    EMOM X 10
    2 x 95# power snatch

    Snatch grip push press
    95#, 115#, 135#, 155#

    2 sets 75# OHS

  20. Jesse G says:

    6 full rounds at 135#

    SS: 75×4 / 85×4 (PR) / 95#2 (PR)

    SGPP: 105/115/125/135/145f/145(PR)

  21. bigdolan says:

    5k run

  22. Kate says:

    5 rds+ 6 jerks RX
    I really struggle with anything overhead!

    85# snatch EMOM
    85/95 SGPP then used 33# bar to focus on form- I kept jerking. The struggle is real!

  23. Lucas Holland says:

    15 min amrap – 7+2 rx’d
    10 min emom – 5@135 5@155
    SGPP – worked up to 215 pr!
    3 ohs – worked up tp 205 pr!
    4×4 bench press across @195
    C&J complex 5×1 135,155,165,175,185
    15 min row

  24. Bobby says:

    WOD: 7 full rounds @ 155#

    SS EMOM: 115#

    Snatch grip PP: 135/155/175/205f/195pr

  25. Bob says:

    Metcon
    Power cleans (no jerks) 105#
    Ring rows for pull-ups
    7 rounds +8+5+10+7

    Strength
    EMOM 10
    Front squats 135/155/165

  26. Ashleigh says:

    WOD: 7R + 6SC; 105# squat cleans; RR for pullups

    strength: squat cleans (squeans) 105×2/115×2/125×2/135×4

  27. Marcia Jo says:

    Metcon: 7 rounds plus 1
    70#, RR

    Strength: did 2 rounds at 65#, 8 at 75#

    Additional work:
    Worked up to 5 power snatches: 85#
    OHS: 3 at 65#

  28. Sara M. says:

    Metcon
    AMRAP 15: (mod to give pec a rest)
    1 Back Squat (85#)
    1 Round of 5 WL / 10 sit ups / 15 air squats
    …continue to add 1 BS after every round

    8 + 9 + 5 + 10

    Skills
    EMOMx10: 2 Front Squats (85#)

    Quads be workin’ tonight!🔥

    Post WOD
    Pec PT mobility (banded, weighted, foam roller)

  29. Melanie says:

    Metcon
    AMRAP 15: completed 6 rounds
    1 Clean and Jerk (65)
    1 Round of “Cindy” with ring rows
    2 Clean and Jerks (65)
    1 Round of “Cindy”
    3 Clean and Jerks (65)
    1 Round of “Cindy”
    …continue to add 1 CJ after every round of “Cindy”

    Skills
    EMOMx10: 2 Squat Snatches (65)

    Completed 2 miles on bike in 8:13

  30. Matt Z. says:

    8 rounds plus 8 C&J
    175 snatch – only a few full squat snatch
    225 SGPP, 245 only got 3
    225 OHS, 235 F@1 – must work shoulder/chest mobility

  31. Barbara B says:

    MetCon: 5 Rnds + 5 @#33

    Squat Snatch EMOM: @ # 33

    worked on mobility

  32. Brett Christensen says:

    15 min AMRAP: 7 rounds + 2 Rxd. Screwed this one up pretty bad at the start and started doing 2 rounds of cindy after the 2 C&Js
    10 min squat snatches all @ 155: 1&1/F&1/F&1/1&F/1&1/1/1&1/1/1&1/1&F
    5 Snatch grip push presses @ 155

  33. Bill B says:

    MetCon:
    5 Rnds + 5 @#95

    Squat Clean EMOM: @ # 65

    SGPP – 65#, 75#, 85#, 95#

  34. Elisabeth says:

    Metcon 5 rds + 6 cj + 5 rr + 1 pu/ 53#
    EMOM power snatch with 43#
    Snatch grip push press I did the 33# bar but only did a couple because my shoulders were really smoked by then

  35. MaryLawson Day says:

    8 rds + 3
    Mod for R shoulder
    #83 rds 1-6, #73 7,8 rds
    RR (still not hanging)
    PUs

    Snatch with #20 bar. Hurt coming down after 8rds. Moved to pvx

    2×5 back squat (#133,153)

  36. MaryLawson Day says:

    Toss baby or cut carrots with EVOO, sea salt, and dill.
    Spread evenly on baking dish.
    Bake at 500 for 20 min or until slightly brown/toasty
    Super sweet, tasty carrots!! Thx Ina Garten!

  37. Gerrell says:

    Metcon:
    6+7+5+10 @ 75#

  38. Megan says:

    7 full rds rxd
    -Squat snatch 85 # for 9 mins then did 95# for 10th rd
    – snatch push press did 5 tries
    85/95/105/125/135f

    3 rep Overhead squat worked up 125#

  39. Jess says:

    Metcon: 6+4CJ @85#

    Strength: 2x#55 8x#65
    3 OHS 95#
    15 mins mobility

  40. Cara says:

    6 rds even

    65# C&J
    Ring rows

    Push-ups were the worst part!

  41. Heather M says:

    Metcon
    6 Rounds #45

    Skills
    #33

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