2017 January 20 WOD

Posted: January 19, 2017 in Uncategorized
Strength/Skill

25 minutes to work on Snatches:
8×2 @ 60-80%
Between sets, accumulate at minimum 4 minutes of mobility and 20 Wall Squats

Metcon

4 sets, go every 4 minutes:
Run 400 meters
20 Walking Lunges with (72/53) KB Farmer’s Carry
10 Push-ups

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Comments
  1. Doug Barnwell says:

    Snatches:
    1×2@135#
    1×2@145#
    2×2@155#
    5×2@165#

    Metcon:
    Completed w/ 72s
    I did 20 push-ups the 1st round because my first 10 were sub par (per Coach Lucas Holland).

  2. Kent says:

    Pre-Warm-up: 400m run

    Snatches:
    65# x 4 rds; #85 x 4rds
    mobility – scapula
    Wall squats 20

    Metcon:
    Completed each round (barely)
    400m runs
    20# each db
    push-ups

    It’s Friday!

  3. Brett Beckham says:

    Snatches 5 rounds at #95 3 at #115, worked shoulder and hips with a lacrosse ball and 3 wall squats each round.
    Metcon:
    Round 1 16 Lunges #72
    Round 2 14 Lunges #72
    Round 3 20 Lunges #53
    Round 4 20 Lunges #53
    Completed 400m run and 10 push-ups each round.

  4. jks says:

    Snatch Work 75/75/80/80/85/85/95/95
    Metcon Ran 400/400/200/400
    Lunges – 20 per rnd – carried this ex-farmer, no additional weights
    Push ups 40 total … extra time to get last 20

  5. Cara says:

    Mobilized

    Metcon:
    Runs
    Rds 1-2 30# Lunges; Rds 3-4 25# Lunges
    14# Med ball sit-ups instead of push-ups

    I’m terrible at lunges. Had no rest time after the first round.

  6. Tanya says:

    63/73 each 4×2, 83 2×2

    35# KB
    Only got 10 lunges rd 2 bc had to stop & send text. Made up 6 of them at end of rd 4 before times up.

  7. Bobby says:

    SS: 135/145/145/145/145/155/165/165

    WOD: completed – Rx – split lunges 10/10

  8. Kim says:

    @home
    Strength 43#x1/53#x3/63#x4
    Metcon:run/30#DB/legit push-ups
    Had about 20sec rest each rd

  9. Matt g says:

    Squat snatches worked from 95-125#. Thanks to coach Brett for the pointers, helped a lot.

    Metcon: participated 53#. Will feel it tomorrow.

  10. Wilks says:

    SS – up to 155#
    Metcon: completed w/ 70#db’s
    Thanks to whoever picked up my dumbbells near the door. I got distracted and accidentally left them.

  11. Matt Z. says:

    135,155,175,185 2 sets each
    Pinks for lunges.
    Felt good to run in warm temps.

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

    Power and split snatches 4×135 and 4×155

    Ran 400
    Walking lunge 72# kb’s
    10 pu’s

    DL pulls for fun 225×3/315×2/365/405

  13. Brett Christensen says:

    1.) Snatch:
    60% * 2 = 130
    70% * 2 = 150
    75% * 2 = 160
    80% * 2 = 170
    85% 2 * 2 = 185
    90% 2 * 1 = 195
    2.) C&Js:
    60% 2 + 1 = 165
    70% 2 + 1 = 195
    75% 2 + 1 = 205
    80% 2 + 1 = 220
    85% 2 + 1 * 2 = 235
    90% 2 * 1 = 250
    3.) FS:
    60% * 2 = 210
    70% * 2 = 240
    75% * 2 = 260
    80% * 2 = 275
    85% 2 * 2 = 295
    4.) Gymnastics Conditioning:
    10-9-8-7-6-5-4-3-2-1 Strict C2Bs
    25 ft. Handstand walk
    time: 24:40
    5.) Conditioning
    30-24-18 OHS @ 95
    15-12-9 Burpees over the bar
    Time: 7:24

  14. Jim D says:

    Snatches: based on 185# SS
    2×2@115
    2×2@135
    2×2@145
    2×2@150

    METCON
    Completed with 50# DBs

  15. Snatches
    8×2 @60-80%
    55/65/65/65/70/70/75/75

    DB Press
    3 x max reps w/25’s

  16. Patrick Moody says:

    Strength
    75,75,75,95,95,95,95,95
    Metcon
    Lunges were with 2 dumbbells at 35# each.
    30 secs of rest the first 3 rds.
    22 secs on last rds.

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