2015 March 9 WOD

Posted: March 9, 2015 in Uncategorized
Strength/Skill

EMOMx12:
3 rounds of Snatches:
Min 1: Triple at 75%
Min 2: Double at 80%
Min 3: Single at 85%
Min 4: Single at 90%

Metcon

AMRAP 15
30 Jumping Lunges
30 Kettlebell Swings (53/35)
30 Push-Ups

Gymnastics Work

5 Bar Complexes of:
5 Bar Muscle ups + 5 C2B + 5 Pull ups + 5 TTB, all reps unbroken, no coming off the bar

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:55/110c

    Emom
    65/75/85/95
    75/85/95/105 x2
    Some power some full

    3 rounds
    Walking lunges
    1 pood

    Seth
    Prewod 2k row

    Emom
    65/75/85/95
    75/85/95/95
    95/105/115/125
    All squat

    3+30+30+14
    Walking lunges
    1 pood

    250m cool down row

  2. stefgatlin says:

    EMOM – 65/70/75/80 some hang PS, some from ground

    AMRAP – 3+30+30+29

  3. bigdolan says:

    Snatch
    115,135,145,145
    115,135,145,145
    115,135,145,155

    Wod
    53#
    3rds +30+3

    Worked on kips while hanging

  4. Tim C says:

    Snatch Work:
    75,85,95,105, ea rnd

    AMRAP
    3rds; 45#

    Ran 800m

  5. Lucas Holland says:

    Redid 15.2 – 130 reps rx’d
    amrap – 3+30+30+10

  6. jks says:

    Snatch Work 3rnds @ 75/95/105/115
    Metcon 2+30+30+14 KB 45#

  7. Brian says:

    Strength/Skill: 95/100/105/115 each rd

    AMRAP: 3 + 30 + 17

  8. Tanya says:

    EMOM 68/73/78/80×1, 82×2 power snatch

    4+30+8 35# some rolling up but finished every pushup with full plank/engaged midline

    2.12 mi run, 8:41 pace

    3×5 ringrows, several other pulls demo/coaching in the classes this am

  9. Shea says:

    EMOM 12: 70/75/80/85 (all PS, then did a couple more at 85 for fun)
    AMRAP 15: 4+15
    35# kb & focus on strict PU keeping toes on floor-I’m sure there was some rolling up-these were tough.

  10. Monte says:

    Snatch
    95, 105, 115, 125#

    Metcon – 3 +30+13
    Russian KB – 53#
    Rolled up on some PU’s

    Bar complex
    2x 1-1-1-1

  11. Kim says:

    @home
    No strength-shoulders fatigued from Friday
    Metcon:
    3+30+7
    35#kb
    as best i could with perfect pushup. I don’t think I rolled up but can’t judge myself to say 100%

  12. Kate says:

    Welp. Redid 15.2 (for the third time) 39. Couldn’t seem to get my chest to touch the last rep

    Snatch EMOM:
    85/90/95/100

    AMRAP:
    2 + 83

    • Sara M. says:

      If only you wouldn’t have lost all those inches during the nutrition challenge…. Maybe you’d have touched the bar πŸ˜‰ Hehe…

      (Totally kidding… ☺️)

      Way to put forth all the hard work! πŸ’ͺ

    • Kate says:

      I was wrong on those snatch numbers. 80/85/90/95

  13. Groves says:

    Snatch skills:
    R1: 115/135/155/165(f)
    R2-4: 115/125/135/145

    MetCon:
    2+30+30+20 RX

  14. MarkDGoff says:

    Strength
    95#, 105#,115#,125#

    AMRAP
    3 + 30 + 22 rx

    Extra
    did 2 bar muscle up singles

  15. Snatches- all PS
    40/45/50/55

    AMRAP
    2+30+30+14
    20# KB

    This was tough today. Haven’t been able to workout since Thurs due to sickness and I could tell it today!

  16. Dave says:

    Snatches: 65/75/95/105
    AMRAP: 2+30+23. 45KB

  17. Clay says:

    Hang Cleans: 95 for all sets
    AMRAP : 10 minutes – 2rd +15 . 35kb

  18. Bobby says:

    Snatch EMOM: 115/125/135/145 x 3 – all SS except for three PS.

    AMRAP: 3 + 30 + 6 RX

  19. Melanie says:

    Strength/Skill
    EMOMx12:
    3 rounds of Snatches:
    Min 1: Triple at 75% (45)
    Min 2: Double at 80% (55)
    Min 3: Single at 85% (65)
    Min 4: Single at 90% (75)

    Metcon
    AMRAP 15.
    COMPLETED 2 ROUNDS + 30 + 30 + 5
    30 Jumping Lunges
    30 Kettlebell Swings (20)
    30 Push-Ups

  20. Bob says:

    EMOM 12
    Snatch 75/95/95/105
    Switched to cleans 95/115/125/135

    AMRAP 15
    3+30 35#

  21. Brandy says:

    75/80/85/95

    2 rds + 30+30+18 @ 35# KB… Worked on keeping my elbows in… Ugh. I’m assuming I did okay. Jennie didn’t yell @ me. That was rough.

    Ashleigh thought I needed to do some back squats so 85/95/105 at 15 reps each.

  22. Marcia Jo says:

    1. 65#, 70#, 75#, 80#

    2. 2 rounds + 30 + 29
    Rx except push ups attempted. Rolling up on a lot.

    3. Box dips, RR, hanging lat pulls, knee raises

  23. Jennie says:

    Snatches only
    83/93/98/108

    72%/80%/85%/94%

  24. jkb says:

    Strength EMOM x12
    PS 35/45/55/60

    Metcon AMRAP 15
    2+30+30+9 of
    30 Jumping lunges
    30 KB swings, yellow
    30 PU’s…big effort on elbows in, tight core & butt, not using feet to kick up.
    …..arms are t-toast. Even roll ups tough at the end.

  25. Ashleigh says:

    strength: 75# squatches, across. first snatches in a few weeks. felt good to put a barbell overhead again

    metcon: 2R + 30 + 30 + 22 rx’d; pushups were soooooo slow but worked on maintaining form. thank you for correcting my form, Jennie!

    post-WOD: 3×20 LBBS 85/95/105 and did the EMOM snatches again πŸ™‚

  26. Brett Christensen says:

    Snatch work: 145/155/165/175. I got off of the time & reps. I changed my set-up for the better today, but it’s come with a learning curve & I’m pretty excited about it. My pull is much stronger, but I have to adjust fire on the catch. It’s going to take some time, but it’ll be fun.
    Metcon after the 6:30 class: 3 rounds Rx’d

  27. Barbara Beiter says:

    EMOM. X12 =22

    AMRAP 15
    30 jumping lunges
    30 KBS. 20#
    30 push ups
    2+ 10

    Gymnastics 3 reps

  28. Megan says:

    80/85/90/95
    All multiple reps unbroken
    First set power and first one ooooogly /2nd set squats except for the 95# wasn’t thinking / 3rd power

    WOD only had time to get 2 RDs in 8mins then had to leave

  29. Gerrell says:

    Strength:
    Worked up to 110#

    Metcon:
    3+30+1 @35#

  30. Joy says:

    EMOMx12:
    3 rounds of Snatches:
    Min 1: Triple at 75%: 22#
    Min 2: Double at 80%: 33#
    Min 3: Single at 85%: #38
    Min 4: Single at 90%: #38
    Concentrating on technique

    AMRAP 15: 2+11 (second round only did 20 pushups)
    30 Jumping Lunges
    30 Kettlebell Swings 15#
    30 Push-Ups

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