2015 July 9 WOD

Posted: July 9, 2015 in Uncategorized
Strength/Skill

20 minutes to complete 10 sets of:
3 Snatch Lift Offs + Snatch
(snatch lift off = first pull…lift the barbell to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first pull)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

Metcon

3 rounds, each for time – Go every 6 minutes
10 Hang Power Snatch (135/95)
20 Box Jump Overs (24/20)
Run 400 Meters

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Comments
  1. Lucas Holland says:

    Strength – 135×3/155×3/165×2/185ff
    Metcon – 4:06/4:30/4:38 rx’d

  2. bigdolan says:

    115×3, 135 rest

    Wod
    115, 24″ box step overs, 500 row
    4:10,4:31,4:31

  3. Kent says:

    Strength: 33/33/53/53/63/65/85/85/95/ 95#

    Metcon:
    HPS: 65/65/ 85#;
    18″ box step overs,
    400m run
    4:55; 4:46; 4:42

  4. Groves says:

    Skill work for technique. Hit 165 SS in round 8.

    Metcon: 115/24 box overs/400m

    Rounds 1&2 4:30ish
    Round 3 (wall) 5:58

  5. Wilks says:

    Strength: worked on technique
    Metcon: 4:37/4:45/4:34 – 115#, jump-overs

  6. Shea says:

    Strength/skill: worked from 55-85#; couldn’t stand up my 85# SS today-my quads are smoked from doing Monday wod yesterday + I was just fatigued.
    Metcon: 65# HPS & 20″ box jump overs
    4:07/4:21/4:26
    Great to see everyone in the AM classes-nice work today!
    ______________________________________________

    Marcellus (posting per his request):
    Strength/skill: worked on technique w/ 65-75# (or maybe 80#?)
    Metcon: 75# HPS & 16″ box jump up & step over
    5:15 (10 HPS/20 Box overs/400m)/5:04 (10 HPS/20 box overs/200m run)/5:56 (10 HPS/10 box over/200m run)
    Great Job!

  7. Strength
    33/40/40/40/45/45/45/50/50/55
    Really worked on form- keeping it close to my body

    Metcon
    4:39/4:41/4:48
    45#
    Box step ups

  8. Blake Stegall says:

    Strength- Not sure how many reps I did but built up to 125#

    Metcon- 3:42, 4:15, 3:42 @95# and mat jump overs

  9. Gerrell says:

    Strength: work to 105

    Metcon: 4:22-3:51-3:57
    75#
    20

  10. Sam says:

    Strength: 85/95/95/105/105/110/115/115/120/125f

    metcon Rx: 4:44/4:56/5:23? Died a little on the last round on the run, couldn’t get a breath down.

  11. Luke says:

    Snatches – 95×2/115×2/135×2/155×3

    Metcon w/ 115# – 2:55/2:57/3:03

  12. Jennie says:

    5:30 WOD
    65/65/85/85/85/95/95/105/105/105
    3:46 85# on and over
    3:51 65# over
    4:04 65# on and over
    *should have rested today. Wore out and leg bone was seriously aggravated.

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

    Good active rest day…

    Snatch work was light.

    Metcon:
    3:46/3:57/3:48
    95# HPS

  14. MaryLawson Day says:

    Snatch work
    All at #33 bar, 53, and 63.

    Metcon
    3:21, 3:20, 3:18
    (worried I miscounted OBJ on last)
    #63 snatch
    ’20 obj

  15. H2 says:

    Strength: Started with 33, went up 38#

    Metcon:
    4:14/4:20/4:17
    10 Hang Power Snatch 38#
    20 box jumps – 16″ box step ups
    Run 400 m

  16. Joy says:

    Strenght: 43/43/48/48/33/33/38/43/43/48 Worked technique… Changed weights after Shea corrected my pull.

    Metcon: 4:39/4:18/4:05
    3 rounds, each for time – Go every 6 minutes
    10 Hang Power Snatch 33#
    20 Box Jump Overs (20″ jump up/step down)
    Run 400 Meters

  17. Cara says:

    Strength: 45/55/60/65 for remainder

    Shouldn’t even be logging this I did so terrible. Felt like I had a 40# child sitting on my chest the whole time and moved super slow. Tried to quit after round two, but Shea made me finish lol Thanks for the push!

    1st rd: 60# Snatches/20′ OBJ/Run
    2nd rd: 55# Snatches/20′ OBJ/Run
    3rd rd: 55# Snatches/20′ step on and over/run

  18. Cara says:

    Times were 5:20/5:39/5:36

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