2016 November 30 WOD

Posted: November 30, 2016 in Uncategorized
Strength

20 minutes to complete Snatches:
1×4 @ 60%
1×4 @ 70%
1×4 @ 75%
2×4 @ 80%

Metcon

“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle ups
10 Hang Power Cleans (135/95)
Compare to April 13, 2015

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Comments
  1. Kent says:

    Pre: ran the loop ahead of warm-up

    Snatches: 70/ 80/ 85/ 92 (80%)

    Metcon: 12:19
    Ctb pull-ups/ toe assist ring dips
    HPC’s 95#
    compares to 16:50, Oct., 2013

    Extra: 100 Su’s; 40 pushups as 15/5/5/5/5/5

  2. Cara says:

    Strength: Went to get my 1rm back squat, but that was a joke. Couldn’t even tie my previous.

    Metcon: 13:04

    Squats – First 2 rounds unbroken.
    C2B pull-ups – I think all but 2 made contact/push-ups
    90# Hang Cleans

  3. jks says:

    SW 75/85/95/105/105
    Metcon 11:56 100#
    7PU + 7BoxDips each rnd

  4. James Roberson says:

    Strength
    Worked up to 135#
    Based off 160#

    Metcon
    12:15 w/95#
    Rds 1&2-C2B & ring dips
    Rd 3-All bar MUs

  5. Matt g says:

    Snatch work
    C&j work
    Ohs mobility work
    Amrap 13mins:
    30kb swings 55#
    15 pull ups
    30ohs
    15 burpees

  6. Mark Goff says:

    75#,95#,115#,,125#

    Metcon
    10:32
    115# HPC
    C2B/toe assisted RD

  7. Kimberley says:

    Snatches
    4@45
    4@50
    4@55×3

    Nasty Girls 11:47
    55#
    JPU/push-ups from knees, focusing on triceps

  8. Blake says:

    PR Power Snatch 135

    Metcon: 8:17
    2rounds C2B/ 1round strict
    Push-ups
    115#

    Bike Sprints x 4
    GhD

  9. Bobby says:

    Snatches:
    4 @ 115
    4 @ 135
    4 @ 145
    8 @ 155

    Nasty Girls: 7:57 – 7 C2B + 7 ring dip negatives (jump up slow negative) – unbroken HPC

    Extra:
    4 rounds of:
    10 cal sprint on bike
    10 slow controlled GHDSU

    Bench press:
    1 x 10 @ 135
    4 x 10 @ 155
    1 x 20 @ 135

  10. Dave says:

    Snatch 75 – 95
    Nasty girl 12:23 95, pull ups, push ups

  11. Jesse G says:

    Arrived late. Metcon only

    “Nasty Girls”
    19:19
    Only got 18 out of the 21 ring MUs, so not RX
    Had to finish 3rd round with 3 C2B and 3 ring dips after failing a few MU attempts
    135 HPC

  12. Brett Christensen says:

    Snatch work based off of 225 w/ Matt Z
    135/160/175/185 all singles no misses.
    Nasty girls: 8:07 Rx’d PR! Down from 17:something. Everything unbroken except the last 7 MUs, they were 6 & 1.

  13. Matt Z. says:

    135,160,175,185
    10:12

  14. Joshua G says:

    Did my own thing. Practiced movements / WODs in preparation for Saturday.

  15. Wilks says:

    Snatch work – barely
    Metcon:
    11:17
    Bar MU
    135#

  16. Monique says:

    Snatches with Elisabeth
    45/50/55/60

    Metcon: Nasty Girls
    11:06 with 65#
    Two rounds MU scale of feet on box with hands on rings in ring row position followed by push-ups. One round ring rows followed by push-ups.

  17. jkeel 42/5'9/175ish says:

    Snatches:
    135/145/155/might have worked up to160?

    Metcon:
    7:54
    Ring MU’s
    135# power cleans from the floor.

  18. Jennie says:

    530 class
    83/93/103/113 power snatches
    123 split snatches
    4 at each weight
    19:01 Nasty Girls
    All RX’d except last MU. Failed in rings 3 times (always got over but had no push for dip) and failed bar once then finally got 21st MU on bar. Took over 2 minutes to get last rep.

  19. Shea says:

    Strength: Power snatches: 55/65/75/85 (2 sets at 85)
    Metcon: Nasty Girls: 14:06
    7 C2b & 7 RD each round
    95# HPC
    RD’s took longer than anything. Better than last time w/more weight.

  20. Elisabeth says:

    Snatches with Monique
    45/50/55/60
    Nasty girls
    12:20
    Did two rounds of the MU scale with feet on box followed by push ups third round ring rows with push ups
    65# hpc
    My last time a year and a half ago almost was 16:33 so I’m happy with my time tonight.

  21. Haley says:

    Worked up to 80#. Didn’t finish the last set.

    Metcon: 13:15
    75#, jumping pull-ups and push-ups

  22. Jim D says:

    Power Snatch
    115/135/145/155 (Based on 195#)

    METCON 3rnds 9:50
    50 Air Squats
    7C2B/7RD (toe assist)
    10@115# HC

  23. Carrie says:

    Snatches @ 45/50/55/65
    Metcon: 13:38
    Scaled to 40 air squats per round
    Subbed ring rows and push ups
    HPC @ 65#

  24. […] 3 RFT: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95) Compare to November 30, 2016 […]

  25. The Haggs says:

    Joe
    10:12
    115#
    Combination of ring dips, pull ups and push ups

    Hollie
    8:38
    85#
    Ring rows and banded ring dips

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