2016 January 20 WOD

Posted: January 20, 2016 in Uncategorized
Strength/Skill

15 minutes to complete
6×2 Hang Snatch, climbing with focus on speed and perfect mechanics.
Pause in the receiving position for 1-2 seconds.

Metcon

3 RFT
30 Overhead Walking Lunge Steps (45/25)
15 Pull Ups
400 Meter Run

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Comments
  1. Seth says:

    Pre: 2k row
    Hang sq snatch: light. Weakest lift mechanically and power. 65/75/75/85/95/95
    Metcon: 25#, 500m row
    16:26

  2. Kent says:

    Hang squat snatch: 53/53/53/65/65/65

    Metcon: 17:50
    15# lunges; pull-ups – mix of kipping and jump assist, more kipping
    400m run

    Road wet not slick in spite of freezing rain.

  3. jks says:

    HS work 45×4/ 65×4/ 75×4/ 85×2/ 95×2
    Metcon 21:37
    25# Lunges Rnds1&2 overhead, Rnd 3 on back
    Jumping PUs / Rowed all 3 Rnds

  4. Tanya says:

    HSS 63 X4/73 X 2

    14:22 rx inside runs

  5. Cara says:

    Strength: no squat – worked up to 65#

    Metcon: 17:56 rx’d

  6. ML Day says:

    12:30 with JK and DD

    Worked snatch form mostly @ # 75

    Metcon
    17:20
    #35 lunges (need to work on broader stance)
    15 work at kip
    500 row

  7. Kim says:

    Strength:
    Worked up to 55# HSS
    Metcon:
    15:38rx runs inside

  8. Mark G says:

    Strength
    65,75,75,95,95,95

    METCON
    16:16
    35# walking lunges

  9. Kimberley says:

    Snatch
    40/45/45/50/50/50

    Metcon 17:49
    15# OHWL
    RR
    Row/bike/row

  10. Samuel Day says:

    Strength:
    HSS work up to 95

    Metcon:
    12:04 rx

  11. Rob H. says:

    Skill
    Used training bar and went light(55 to 65)to get better shoulder position and it seemed to help. Finally got a feel for good position at the top.
    Strength
    16:27 rx
    I’m never taking another vacation without a finding a local box again….I’m hurting!

  12. Blake says:

    Strength- 95/95/115/115/135/135 did power snatch 2 second pause then OHS with every rep

    Metcon- 13:34 rxish some of my lunges might not have been fully locked out. 15/15/10+5 on pullups

  13. H2 says:

    Strength:40/45/50/55/60 failed/dropped to 50 to get last set in

    Metcon: 15:28
    15# OHWL/Ring Rows/400m run outside ❄️❄️

  14. Jennie says:

    5:30 class
    83/93/103/113/118/123-all 6 sets done as 2 unbroken reps

    123 was my 1 rep max a month or so ago from the floor so getting it for a double from hang was awesome. I pulled 128 from hang for a single pr. Getting closer to my 135 goal!

    12:01
    25# (unbroken first round, half and half on last 2 rounds)
    15 pull-ups (unbroken first 2 rounds, 8/7 last round)
    Bike 0.5 miles ->>made the lunges terrible!
    Quadkilla

  15. Eli says:

    33# snatch work

    8:49
    20 walking lunges 10#
    8 ring rows
    200 meter run

    Earlier today did 6×2 back squat up to 113

  16. Josie says:

    53 on snatches

    8:51
    20 walking lunges 10#
    8 ring rows
    200 meter run

  17. Melanie says:

    Strength/Skill
    15 minutes to complete
    6×2 Hang Snatch, climbing with focus on speed and perfect mechanics.
    Pause in the receiving position for 1-2 seconds.
    40/45/50/55/60/65
    Metcon
    3 RFT 18:57
    30 Overhead Walking Lunge Steps (15)
    15 Ring rows
    400 Meter Run last round I rowed 500m

  18. Lucas Holland says:

    This Morning
    75 bar facing burpees – warm up
    6 sets of 2fs+4bs @185
    12 min amrap
    7-6-5-4-3-2-1-2-3-4-5….
    Back Squat @185
    HSPU
    got to the 3’s

    Afternoon
    Hang Snatch 6×2
    95/115/135/155/185pr!/205fff
    Metcon – 13:05 rx
    15 min partner amrap
    5-10-15……
    Cals on Bike
    C2B Pull Ups
    Got thru the 20’s

  19. Matt Z. says:

    95,135,155,175,185,195 F@2
    12:55

  20. jkeel 41/5'9/175ish says:

    Split snatches.
    Worked up to 155#.

    45# Barbell for WL
    Ring pull ups
    Run
    14:23 I think

    3×10 GHD hip extension w/ 45# barbell.

  21. Patrick M says:

    Strength/skill
    Worked on technique 75,75,75,75,85,95

    Metcon 15:47 rx

  22. Luke B says:

    Hang Snatch:
    95/135/155/185/205/215 all unbroken

    Metcon: 12:19 Rx

    Did extra with Lucas- cal bike and chest to bar pull-ups

  23. Megan says:

    Just worked on form and Work up to 95# to test shoulder. No pain just weak feeling

    Metcon : 13:06rxd with runs outside
    First two rds lunges unbroken then broke up last rd ughhh
    Pull-ups felt great today ! 11-4/8-7/5-3-3-3-1
    Runs a little cold

  24. Nik says:

    St / Sk
    Worked up to #95 Hang Snatch
    Metcon
    19:12
    OHWL- 25, 10, PVC pipe
    PU- Sm Bnd

  25. Johnstone says:

    Hang Snatch:
    75 worked strict form

    Metcon: 13:18 Rx with stairs mixed in on runs

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