2015 April 13 WOD

Posted: April 13, 2015 in Uncategorized
Strength

EMOMx10:
2 Squat Snatches, you choose the weight

Metcon

“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle ups
10 Hang Power Cleans (135/95)

Compare to October 14, 2013

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Comments
  1. SS EMOM- climbed from 75#-115#

    Nasty Girls- 12:13
    7 bar muscle ups/round, unbroken HPC

  2. stefgatlin says:

    Squat snatch – 53/58/63×6/68/68

    Metcon – 13:23
    14 Ring dips x2 RDs, 14 PU’s x1 rd
    Rx weight

  3. bigdolan says:

    Ss 135 across
    Not all squat snatches. Still working on form

    Metcon
    12:14
    135#, 7 pu (jumping), 7 ring dips with negative down and hold at top
    Unbroken hpc

  4. jks says:

    SS 75x8rnds, 85×2
    13:39 7PUs/7BxDip 95#

  5. EMOM
    Squat snatch 33# –worked on really hitting pockets and getting a good shrug, squatted about half of them, the rest were power catches

    METCON
    Squats- tried to focus on staying tight and not coming up on toes
    7 RR/ 7 dips from box
    HPC @ 55# (thanks for the great coaching Tanya!!)

  6. MarkDGoff says:

    EMOM X 10
    95# for 8
    115# for 2

    Metcon
    12:50
    Small ban bar MU
    115# HPC

  7. Margaret Everette says:

    Squat snatches 33, 38, 43×8
    Metcon: 15:56 43#, RR/dips

  8. Elisabeth says:

    EMOM x 10
    I did power snatches @ 45# focused on technique

    Metcon
    16:55
    3RFT
    Air squats
    7 Ring rows 7 ring dips
    65# hang power cleans (omw they suuuuck! 😰)

  9. Shea says:

    squat snatch 65/65/70/70/75/75/80/80/85/85
    Nasty Girls: 14:26
    muscle up subs were:
    rd 1: 14 C2b
    rd 2: 14 unassisted RD (yay! been working toward this for awhile)
    rd 3: 10 C2b, then 4 bar MU attempts w/small band-arms tired-didn’t happen, 4 C2b
    85# HPC
    post wod: got 2 small band bar MU

  10. Dave says:

    PS 75 across no good squat
    Nasty girls: 13:43
    Pull ups & ring dips
    HC 95

  11. Groves says:

    EMOM: 135 across

    MetCon: 12:04
    50 air squats
    7 ring PU/7 ring dips
    10 HPC @ 95#

  12. Bobby says:

    SSx2 EMOM 10: 115# x 7 / 125# x 3

    Naughty Nancy: 12:32 – ring MUs for first round – 5 unbroken MUs then 2 unbroken (5 is a new PR!!) – 7PU/7RD for last two rounds – HPC 135# – tweaked back coming down from the rings… Hope it feels better tomorrow.

    Strength: 6×2 push press – 135/165/165/165/165/165

    • Bobby says:

      Nast girls not naughty Nancy… Brain fart. Guess it’s because I just got done watching Naughty Nancy workout from the 2013 games…

  13. Cara says:

    Strength: 33#

    17:47
    7 Pull-ups/7 box dips
    75# hang cleans rd 1 & 2, 65# rd 3 – really trying to work on form on these

  14. Jesse G says:

    EMOM Power Snatch (first barbell work in 3 wks, trying to be careful with the back)
    75/75/85/85/95/95/95/105/105/105

    Nasty Girls
    17:56 Rx
    MUs went away on 3rd round – got them in sets of 4/3 on first 2 rounds… Got 3 UB on Rd 3, then 4 singles with 5 or 6 fails mixed in
    135 HPC were all in sets of 6 and 4
    That’s a good WOD. Will be faster next time…

  15. Tanya Favara says:

    2 loops prewod

    SS 63 & 73# focus on 1st pull. I like it. Much nicer on my back. Video showed I wasn’t shrugging really at all tho. Next time.

  16. Marcia Jo says:

    Strength: 75#

    Nasty girls: 12:38
    75# PC

  17. Brandy says:

    75×3 85×7 yay! Did squat snatches

    11:25
    7 Kipping PUs / 7 box dips
    Rxd weight on hang power clean

  18. ktrainer23 says:

    Squat snatch #73 PR
    11:51. 65# form work.
    MU Trans

  19. Timothy Humphries says:

    Strength: 95#-135#

    MetCon: 14:31
    95#
    PU and dips

  20. Luke says:

    SS – 95×2/115×3/135×3/155×2 – failed 1 rep @ 155

    Metcon – 10:37
    Ring MU all singles, 1 fail

  21. Jennie says:

    Snatch warm up at 65#
    EMOM 5@85 PS, 5@105 SS

    Metcon 13:55
    2 MU attempts per round (1st time since open I’ve been able to even grip rings without wrist pain), then 7 pull ups, 7 dips per round
    rest rx’d

    Surely I wasn’t the only one to notice a difference when forcing hip extension in every single squat.

  22. Lucas Holland says:

    SS Emom – 2min@135 2@145 2@150 2@155 1@160 1@165
    nasty girls – 12:30 1 mu every round then pull ups and dips everything else rx

  23. Groves says:

    What was the final head count today?

  24. Kim says:

    Still sore/tender in the pullers from Saturday. Went lighter on snatch work for this reason and to work-on first pull.
    Squat snatch@45# 5min & 53# for 5min
    Nasty Girls:
    14:47
    RD 1=7ring rows & toe assisted rd
    RD 2 & 3= 7 kpu& rd from higher rings to use less toe
    83# HPC

  25. Barbara Beiter says:

    Strength. EMOM x10
    2 Squat snatches 22# (per Jason)

    METCON “Nasty girls” 3RFT
    50 air squats
    7 muscle ups (7 box dips, 7 RR)
    10 Hang Power Cleans (40#)
    19:29

    Thank you to class mate(s) who put up my bar and weights. Love you guys. Thanks for your support

  26. Bill B says:

    EMOM
    75# worked on form on first pull

    Nasty Girls
    13:05
    RR/Dips
    95# HPC

  27. Monte says:

    95# SS

    18:54
    18 bar MU, 3 scaled
    105# HPC

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

    Snatches: Started at 115 and worked up to 155.

    Metcon: 11:51 rx’d

    Arms are a little swollen and stiff at elbow do to all the pullups Saturday. Had to break up more than I anticipated.

  29. Melanie says:

    Strength
    EMOMx10:
    2 Squat Snatches, you choose the weight 55#. Fell during squat snatch so just worked on snatches

    Retcon
    “Nasty Girls”
    3 RFT: 12:51
    50 Air Squats
    7 RR + 7 dips
    10 Hang Power Cleans (55#)
    Also road 10 minutes on air dyne

  30. Nickhayes says:

    Prewod 2k row 10:20/107c

    95#

    11:39
    2-4-1 small band ring dips & small band pull-ups
    95#

    Postwod 2k row 10:53/104c

    Seth
    Prewod 2k row

    6@95#
    4@115#

    8:43
    Jumping muscle ups
    95#

    10 minute elliptical

  31. Gerrell says:

    Strength:
    95, 105

    Metcon:
    12:22
    115/95

  32. Megan says:

    Strength stayed light to work on new tech and I lovvvvvve it my snatch felt comfortable !
    65 x2 70×2 75×2 80x 1 85×2 90×1

    13:27
    Rd1 5 tiny band bar muscle ups 1 pull up 2 ring dips rxd
    Rds 2-3 2 bar muscle up 5 pull up 5 ring dips rxd
    95# cleans all unbroken

  33. […] “Nasty Girls” 3 RFT: 50 Air Squats 7 Muscle ups 10 Hang Power Cleans (135/95) Compare to April 13, 2015 […]

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