2015 April 23 WOD

Posted: April 23, 2015 in Uncategorized
Strength

10 sets of: (Go every 90 seconds)
High Hang Snatch + Hang Snatch + Snatch

Metcon

Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185)
20 Ring Dips

Advertisements
Comments
  1. Lucas Holland says:

    Strength – 2@95 2@115 4@135 1@155 1@165 all squat snatch
    Metcon – 11:42 rx

  2. bigdolan says:

    95×2, 115 rest all squat snatches

    Metcon
    14:19 jumping dips, 275#

  3. Tim C says:

    Strength: All at 75#, shoulder feeling alot better

    Metcon: 14:31, 225# DL, dips leg assisted

  4. Cara says:

    Strength: Light cleans instead of snatches (sore shoulders) 65# trying to work on form, lots to remember!

    Metcon: 15:54

    115# DL
    Ring rows instead of dips

  5. Tanya says:

    snatch work
    33#x1/63# x9, mostly power snatch/no need to squat w/ the lighter load. wanted to focus more on positions and pulls today + saving my rt shoulder some

    15:34
    165#
    rd 1 5 unassisted RD with a little kip & 15 with miniband
    rd 2 6 unassisted RD with a little kip & 14 miniband
    rd 3 20 miniband

  6. Margaret Everette says:

    Strength: 45/55/55/57×6/55#
    Metcon: 16:34 65# DL, toe assisted ring dips

  7. Wilks says:

    Strength – 2@75/2@95/6@115 (all squat snatch)
    Metcon – 17:16rx

  8. Rachael says:

    Strength; 65# for first 3 rounds and 85# for the rest.
    Metcon: 15:00,185#, most of the ring dips were assisted

  9. Melanie says:

    Strength
    10 sets of: (Go every 90 seconds)
    High Hang Snatch + Hang Snatch + Snatch 55#

    Metcon. 17:12
    Three rounds for time of:
    Run 400 Meters
    10 Deadlifts (85)
    20 Ring Dips used foot

  10. Jennie says:

    Did a short Metcon this morning before coaching. Did snatches w 4:30 class.
    63×3/83×4/93×2 (got off one round changing weight and watching video)

    Seeing steady improvement in positioning/output with better use of levers

  11. Brandy says:

    63# mostly squat snatches

    13:56 153# DL… Rd1 jumping up and holds. Rd 2 & 3 ring dips with toe

  12. Shea says:

    strength: worked from 55# up to 75#
    Metcon: 15:38 @ 155#; got 8 unassisted RD in rounds 1/2 & 5 in round 3-the rest w/foot assist

  13. Bobby says:

    SS complex: 95/105/115/125ps/115/115/115/115/125/135

    WOD: 20:30 – 255# DL – dont think I got low enough on some of the ring dips. Need to improve on those. They took forever.

  14. Justin Harrison says:

    SS- climbed 75-115#

    Metcon- 17:37, 275# DL, jumped into extension on ring dips with slow-ish negative down

  15. Luke says:

    At home – no strength
    12:57
    Runs ~440m

  16. Matt Z. says:

    135 for snatch work
    11:18

  17. Bill B says:

    75# for strength
    14.59 metcon

  18. jkb says:

    Strength: Snatch work
    45# (3 rnds) 50# (4 rnds) 55# (3 rnds)

    Metcon: 3 rounds in 14:39
    400m runs
    10 DL 90#
    20 variations of jump up & holds/slow dips with foot assist

  19. Monte says:

    That 5:30 WOD was “lights out”

    18:59
    225#DL
    20 dips rx, 40 touch assist

  20. Blake Stegall says:

    Strength- 65 for half and 75 for the other half really trying to work on for

    Metcon- 225# dl and toe assisted ring dips

  21. Kim says:

    Strength-55# -63#
    Metcon 24:00
    125# rd 1 & 2 / rd3 135# x 3 reps then 145# x 7reps – felt strong on these today-unusual
    Ring dips were a jump to extension with a kip to lock out then a slow negative down
    The RD took forever but needed to spend the time on them to improve them.

  22. Megan says:

    Strength
    65/70/75/80/85/85/85/85/85/85 failed on last snatch squat on one set made up for that

    WOD : 32:44 forever ! Went light on DL to attempt to finish this with all ring dips RXD
    170# these felt great form so much better
    Rd1- 5/5
    Rd2- 5/5
    Rd3 6/4

    Ring dips all RXd with 3 no reps I made up for
    1st rd sets of 4s and 3s
    2nd rd sets of 3s and singles
    3rd all singles

    Happy to say I finished my first WOD with all RXd dips improvement and stronger there 😊

  23. ktrainer23 says:

    Strength: due to HHS I chose 55#
    Metcon: 13:20 #105

  24. Heather M says:

    Snatch #45

    Metcon
    14:17 #75 deadlifts

  25. Brett B. says:

    5×75, 5×95 for snatch work
    15:45 Rx’d

  26. Barbara Beiter says:

    Three rounds for time of:
    Run 400 Meters
    10 Deadlifts (275/185)
    20 Ring Dips

    17:25. 63#.
    Ring dips Strength. 20DB

  27. […] of 3 Position Snatch (High Hang, Hang, Full) Compare to October 6 when we did the Hang + Full or April 23 when we did 3 […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s