2016 April 4 WOD

Posted: April 4, 2016 in Uncategorized
Strength

20 minutes to build to a 2 rep max Snatch, any style
Similar to February 11 but with no pause between reps

Metcon

3 RFT
5 Bar Muscle-Ups (or 10 Strict or Jumping Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185)
50 Double Unders

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Comments
  1. Wilks says:

    PS – 155/165f
    Metcon: 14:08rx

  2. Tim C says:

    PS: 95/115/125/135/155 PR!
    Metcon: 8:35, PUs, 100 SU ea rd

  3. Cara says:

    Ran 6 miles yesterday @ 53:47

    • Cara says:

      Strength: 85# not very pretty, but I got it – 82# is my previous 1RM

      Metcon: 12:31
      Attempted C2B and sucked terribly at them today
      155# DL (broken 5/5 each round I think)
      Dubs

  4. Luke B says:

    @ The Shed

    2rm on Log Clean&Press
    75/115/140/165/185/195/200

    Metcon – 8:48 subbed ring muscle ups (don’t have room for bar muscle ups at home)

  5. Joy says:

    2 rep max Snatch: power snatch 65#

    3 RFT: 11:15
    5 Bar Muscle-Ups (or 10 Strict or Jumping Chest-to-Bar Pull-Ups): jumping chest to bar- used trifold black mat under short bar
    10 Deadlifts: 85#
    50 Double Unders: attempted Dus for 90 secs each round. Strung several together but I still need lots of work on these

  6. Shank says:

    Snatch – worked up to 125#

    Metcon – 10:42
    185# dead lifts
    C2B pull ups.

  7. Tanya says:

    Metcon: 12:??
    1 BMU/finished w/ strict & little jumping C2B after 1-2 failed MU
    2 ”
    2″
    123# DL
    DUs

    A little fatigued from Ragnar still but wanted to move a little & attempt BMUs

  8. Melanie says:

    Strength
    20 minutes to build to a 2 rep max Snatch, any style
    Worked up to 75#

    Metcon
    3 RFT completed in 12:00
    10 Jumping Chest-to-Bar Pull-Ups
    10 Deadlifts (85)
    50 Double Unders. Spent 90 seconds of practice

  9. Kimberley says:

    2 rep snatch
    45/50/55/60/65 (only got 1 rep)

    Metcon 12:22
    Jumping C2B (turned into jumping pull-ups about halfway)
    105# DL
    25 DU attempts/50 SU/25 attempts

  10. Mark G says:

    Did not go super heavy for shoulder
    75,85,95,105,115 X 2 on all

    METCON
    10:39
    C2b
    225 DL
    50 DU or attempts

  11. Blake says:

    Strength- 135×3/155f/155/165f/185f

    Metcon- 9:10rx

  12. Dave says:

    Snatch 2 rep 115
    Metcon 9:00ish DU attempts

  13. Patrick M says:

    Strength Snatch X2 rep max
    75,75,95,115, got 125 once

    Metcon
    10 c2b
    10 @275# dead lift
    50 du
    11:43

  14. bigdolan says:

    185 wide grip push press

    Metcon 8:47
    10 c2b
    275 dl 10
    25 sit ups

  15. Haley says:

    Snatch: worked up to 70#

    Metcon:
    Jumping chest to bar
    135# DL
    DU Attemps and singles

  16. Bobby says:

    Still recovering from the Ragnar Trail this weekend.

    Mobility and crossover symmetry

    1000m row
    1 mile airdyne
    110 unbroken sit-ups
    50 hip extensions
    1000m row
    1 mile airdyne

  17. Eli says:

    Snatches up to 33 for skill work. Mobility is an issue.

    RR
    85# DL
    8:01

  18. Jesse G says:

    2-rep power snatch:
    115 Tng
    125 Dropped with quick reset
    130fff

    MetCon – 10:50 – 3rd round took forever b/c of MU’s
    5 Ring MU (2 sets UB, but failed 3 attempts on 3rd round, took a long time to get that 5th rep)
    185 DL (60% of 1-RM of 305)
    50 dubs (only UB on 1st round)

  19. Josie says:

    Snatches up to 58

    RR
    105 DL
    DU

    8:48

  20. Matt Z. says:

    2 snatch to 205, 215 close but FF
    6:07

  21. Lucas Holland says:

    PS – 95/115/135/155/185/205

    Metcon – 10:29
    2 mu + 8 c2b
    10 strict c2b with grandfather clock handles
    5 muscle ups
    everything else rx

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

    Mobility work instead of snatches.

    Metcon: 6:27 rx’d
    Bar MU’S unbroken
    Last set of DL 5/5

  23. Megan says:

    85/90/95/100 these were all touch and go power
    105 squat then dropped it went for another failed then another failed then got it .. Happy I’m still able to lift this weight and feeling good 🙂

    Metcon : 9:40
    5 strict pull-ups / 5 Kipping every rd
    135# DLs
    Did high knees in place of dubs today had a ghost rope 2 rds then Used a rope Jayson found real quick last rd haha 🙂

  24. Sara M. says:

    Strength
    Power Snatch @ 70# 2 rep max (touch & go)

    Metcon
    6:42
    Jumping C2B
    90# DL
    Dubs

    (Probably should have went heavier on DL, but haven’the done them much since I’ve been back, so wasn’t quite sure what weight I should do. Now I know I could probably have done at least 100#)

  25. Allie H. says:

    Strength
    Power Snatch @ 75#

    Metcon
    8:55
    Jumping C2B
    115# DL
    DU attempts, rest 2x single unders

  26. Kent says:

    Strength
    Power Snatch: 45/75/85/95/105/115, failed on 2nd rep.

    Metcon
    9:43
    Jumping C2B
    145# DL
    DU attempts for one minute, 1st rd/ 100 SU’s remainder

  27. MLDay says:

    Strength
    Snatch 90#

    Metcon
    8:33
    Variety of scaled C2B PUs
    #123 DL
    DUs

  28. Nichole Dyer says:

    Did last one rep PR of #65 6 times. Tried for 70 and failed twice
    3RFT-12:30
    10 jumping chest to bar
    10 deadlifts #85
    90sec of DU work

  29. […] 20 minutes to complete 10 climbing sets of: High Hang Snatch + Hang Snatch + Snatch Goal is same or heavier loads than you used on April 4. […]

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