2017 January 9 WOD

Posted: January 9, 2017 in Uncategorized
Strength/Skill

25 minutes to complete:
6×3 Power Snatch @ 60-75%
Between sets, work on accumulating 6 strict Muscle-ups, 12 strict Chest to Bar Pull-ups and 18 strict Pull-ups or work on your pulling skills. Get with your coach if you are unsure what progression you need to be working on.

Metcon

“Squat Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips
Compare to July 1, 2016

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Comments
  1. Mlday says:

    Snatch 85 and strict PUs
    Worked some ring rows to work on squeeze elbows behind

    14:33
    #95
    Ring dips (12/7/3 strict) rest a variety of scales

  2. Lauren Phillips says:

    Power snatches
    3×3 @ 75#
    3×3 @ 85#
    5 strict pull-ups; 13 banded pull-ups

    Metcon time: 9:36
    93# squat cleans
    Banded ring dips

  3. Brett Beckham says:

    PS: 95,115,115,115,115,140 Strict MU attemps
    Metcon: 11:58 RX

  4. jks says:

    PS 65/65/70/70/75/80
    KPUs 3×6
    Metcon 13:11
    100# Cleans caught in semi-squat
    Dips from GHD w feet elevated on box

  5. Rob H. says:

    Strenth/ skill
    60%=95# across
    Only got 5 sets in b/c I didn’t follow directions.
    I did 12 strict C2B BETWEEN EACH SET for almost the entire time instead of CUMULATIVE like the directions said. So….55+/- strict C2B pull ups.
    Metcon
    95#PC
    subbed 9-6-3 kipping HSPU for ring dips.
    11:30

  6. Tanya says:

    65×2/75×2/80×2

    15:30
    90#–felt good
    RDs to start rounds, once I failed one finished out each with push-ups –was hard.
    10/11
    9/6
    5/4

  7. Joe E says:

    Strength: 6×3 #115
    Worked on strict pull-ups and kipping. Got 4 kipping first time.

    Metcon: 10:02
    Rd 1 power cleans #115 banded ring dips
    Rd 2 power cleans #115 banded ring dips
    Rd 3 squat cleans #115 banded ring dips

  8. bigdolan says:

    135 across

    Metcon 13:12
    Squat cleans
    Ring dip descents then banded

  9. Lance Austin says:

    SS – 135 and c2b
    Metcon- 8:52rx

  10. Nik says:

    Snatch #95 PU and ring pulls

    12:05 #95 / PU

  11. Mark Goff says:

    Strength
    75# x 2
    95# x 4

    18 strict PU 1st rd
    12 strict PU rest

    Metcon
    9:52
    115# squat cleans
    Dips with green band

  12. stefgatlin says:

    Strength – kept snatches at 55# across
    Strict C2B after each set – accumulated 20 total – These felt great!

    Metcon – 14:46
    65# power clean – I started with squat clean, but my back felt really unstable so I switched to power.
    All ring dips done with the smallest band loosened all the way

  13. Jay says:

    Strength 135# PS Strict PU and reg BMU

    Metcon
    12:33 Rx

  14. Brandy says:

    Started with several hugs! I really did miss ya’ll. I’m glad to be back.

    Started with 2 miles on the bike. 6:45

    53# Power Snatch
    6 RRs from the floor

    53# I alternated squat cleans and power cleans… So I did a total of 21 squat cleans and 24 power cleans

    Push-ups… I hope I can type tomorrow.

  15. Dave says:

    Power snatch 75, strict pull ups
    METCON 10:05 95, push-ups. Didn’t squat every rep.

  16. Groves says:

    Snatched 115
    Strict PU work.

    Metcon in 10:37
    115 and banded RD

    2 mile trail to post wod.

  17. Shank says:

    Snatch: tried to work on form…worked up to #95.
    C2B x 12

    METCON: 10:55. #95. Squat cleans and ring dips.

  18. Blake Stegall says:

    7:14 @65# muscle cleans, air squats, and pushups

  19. Monique says:

    Strength/Skill
    Snatches – 3 @55, 2 @60 & 1 @65
    All banded ring dips

    Squat Elizabeth – 14:46
    70# and banded ring dips

  20. Doug Barnwell says:

    Strength:
    Power Snarches – 6×3@155#
    60 Strict C2B PUs

    Squat Elizabeth: 13:03 RX

  21. slchampine says:

    WOD: #115 Squat Cleans and Pushups 7:05

  22. Matt Z. says:

    135,155,165×3
    MUs,C2B to chin over end of rounds
    6:10

  23. J Guthrie says:

    Snatch work: 105#
    Started off with strict pull-ups, but that did not sit well with my recovering wrist, so I simply finished up the snatches.

    Squat Elizabeth: 11:27
    115# squat cleans
    Banded ring dips (thinner black band)

  24. Jennie says:

    6:30 class
    85/95/105×4
    Accumulated all 6 strict MU, 12 strict C2B and 18 strict Pull-Ups

    Power Cleans at 95# (Knee)
    Ring Dips
    8:35

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

    All PS work at 135#
    All MU’s and PU’s strict

    Metcon:
    7:36 rx’d (4 seconds off of PR)

  26. Brett Christensen says:

    1.) Snatch:
    60% * 2 = 130
    65% * 2 = 140
    70% * 2 = 150
    2.) Snatch Pulls
    80% 3 * 3 = 175
    3.) LBBS:
    65% 3 * 3 = 255
    4.) For time
    50 Strict C2Bs = 6:58
    5.) Conditioning
    15 min AMRAP of:
    30 WB @ 20
    20 PS @ 75
    5 RMU
    3 rounds + 30 + 12

  27. Shea says:

    Strength/skill: PS 65×2/75×2/80×2
    3/3/3 strict ring PU trying to get below chest w/false grip, then 3/3 strict C2b
    Squat Elizabeth 17:05
    95# & RD

  28. Megan says:

    Just did 65# on all snatches only got 4 sets in

    10/8/6/3/2 strict red grip pull ups
    First time doing these in about 5 months was scared I lost them but got lots 🙌🏻

    Metcon 13:07
    Squat cleans rxd
    First time back in rings in for ever did about 15 jump up negative down the rest were done with tiny band
    I will be sore tomorrow

  29. Marcia Jo says:

    Strength/skill: 65#
    Box-assisted pull-ups

    Metcon: 14:58 at 75#
    Thought I did 75# in July, turns out I just did 70 and went a little faster. So I don’t feel
    Terrible about this slower time.

  30. Bob says:

    Strength: 75/95# snatch
    mix of chest to bar and chin over bar pull-ups

    Squat Elizabeth: 11:45 115#

  31. Heather Moody says:

    Metcon 9:45
    Front squats #55
    Push ups

  32. Wilks says:

    Squat Elizabeth
    9:40rx
    SC’s took the wind out of me

  33. Joy says:

    Power Snatch: 55#
    accumulater 18 strick pull-ups between PS

    Squat Elizabeth: 11:44
    Squat Cleans (70#)
    Ring Dips: worked neg. and tried to push back up on some. still using some toe.

  34. Todd Ferrell says:

    6:56

    15-12-9
    85# no squat
    Sad looking Push-ups

  35. The Haggs says:

    Joe 13:05 @ 115#, ring dips
    Hollie 12:08 @ 83#, banded ring dips

  36. Barb Beiter says:

    COACH – Brett
    Strength/Skill
    25 minutes to complete:
    6×3 Power Snatch @ 60-75% 35#
    Between sets, work on accumulating 6 strict Muscle-ups, 12 strict Chest to Bar Pull-ups and 18 strict Pull-ups or work on your pulling skills. Get with your coach if you are unsure what progression you need to be working on. 18rr, 18rr, 18rr, 18rr, 6rr

    Metcon 14:09
    “Squat Elizabeth”
    21-15-9
    Squat Cleans (135/95) 35#
    Ring Dips sit ups
    Compare to July 1, 2016

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