2016 April 21 WOD

Posted: April 21, 2016 in Uncategorized
Strength

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.

Metcon

Three sets for max calories/reps of:
60 seconds of Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24/20)
Rest 60 seconds

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Comments
  1. ML Day says:

    Strength
    3 position Snatch whatever # Shea did

    Metcon
    209
    BBJO 12/11/11
    Rest
    Bike 25/30/32
    PUs 13/12/13
    Row 16/16/18

  2. Kent says:

    Strength: 65/75/85/95/ 105 / 95 x 5.

    Metcon: 153

    Bike 16/13/12
    Strict PU’s – some partial jump assist: 12/12/13
    Row: 14/15/16
    BBJ were steps on 18″ box: 10/10/11

    Happy Thursday!

  3. Kimberley says:

    Snatch complex
    45/45/50/50/55/55/55
    Ran out of time- form was difficult today, body is fatigued

    Metcon total reps 152 (post WOD math is hard…😩)
    Pull-ups (seated, super strict RR) 9/12/12=33
    Row 15/13/12= 40
    BBJO (step up, 16″) 11/9/9=29
    Bike 18/14/18=50

  4. Tanya says:

    Snatch work
    65×3
    70×2
    75×1
    80×2
    85 Hi hang & hang, failed full snatch
    85 x1
    Mostly power snatches but some towards end a bit lower catch. Just as low as needed to get it.

    159 total
    Bike 21/20/19 worst part
    Strict PU 7/7/5+2f-chin not over so didn’t count. Varying grips
    Row 17/17/17
    BBJO 10/9/10 20″

  5. Nichole Dyer says:

    Worked up to 55. Couldn’t get high hang on 60. Why’s high hang so hard.

    Metcon-151
    Row
    jumping pull ups with 3 sec decent
    Bike
    BOBJ- 18 inch bench

    • LB says:

      Because it doesn’t allow you to create as much inertia as from the floor, forcing you to pull yourself under the bar and into your recieving position faster.. Lower the weight to 45 or 50 and practice. You’ll be crushing 60 in no time!

  6. Melanie says:

    trength
    20 minutes to complete 10 climbing sets of:
    High Hang Snatch + Hang Snatch + Snatch
    everything felt heavy today……only got to

    Metcon
    118 reps total
    Three sets for max calories/reps of:
    60 seconds of Bike for Calories
    Rest 60 seconds
    60 seconds of Strict Pull-Ups
    Rest 60 seconds
    60 seconds of Rowing for Calories
    Rest 60 seconds
    60 seconds of Burpee Box Jump-Overs
    Rest 60 seconds

  7. Mark G says:

    Strength
    75# across

    METCON
    Bike 19,16,19
    PU 16,15,16
    Row 21,20,21
    BBJ 10,10,10
    Total 193

  8. Luke B says:

    3 pos snatch:
    95/135/155/165/175/185/195/205

    Metcon: 211 reps Rx

  9. Lucas Holland says:

    Snatch complex
    Worked up to 155

    Metcon – 225

    Deadlifts 5×5
    2@405 3@425

  10. Shea says:

    Strength: Squat snatches 55 to 85# (got the hi-hang and the full, but not the hang-weird)
    Metcon: 157

  11. Haley says:

    Strength: worked up to 75# PR! Trying to work on my technique and catching them in the squat.

    Metcon: 140
    20″ burpee bench jump overs
    Jumping pull-ups
    Bike and row

  12. Megan says:

    Late 20 burp penalty

    Worked in with Jess and Haley worked up to 80# and ran out of Time maybe 5-6 sets ?
    All connected and squat

    135
    Row felt better still suck 13/14/13
    Burp BJO “steps ” 11/13/13
    Bike started usually by 10sec after 12/14/12
    Strict pull ups 8/6/6

  13. Joy says:

    Snatch complex: worked up to 50# worked on technique bc my squat snatch needs work

    Three sets for max calories/reps of: 141
    Bike for Calories: 15/14/13
    Strict Pull-Ups: small blue band 13/10/10
    Rowing for Calories 13/11/11
    Burpee Box Jump-Overs 20″: 11/10/10

  14. slchampine says:

    #45/65/75/85/95/105/115/115

    191 reps

  15. Allie H. says:

    Strength: worked up to #70 PR! for hang and snatch. High Hang at 55#

    154 reps

  16. missychamp2016 says:

    Power Cleans
    63/83/93/93

    Wod
    179
    Ring rows
    Burpee box jump up & overs

  17. Joshua G says:

    Metcon:
    Total score: 175
    Bike: 20/17/21
    Strict pull ups: 12/8/8
    Row: 24/17/17
    Box jump-overs: 10/11/10

  18. […] 20 minutes to complete 10 sets of: High Hang Snatch + Hang Snatch + Snatch Compare to April 21, 2016 […]

  19. […] Three sets for max calories/reps of: 60 seconds of Bike for Calories Rest 60 seconds 60 seconds of Strict Pull-Ups Rest 60 seconds 60 seconds of Rowing for Calories Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24/20) Rest 60 seconds Compare to April 21, 2016 […]

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