2017 January 30 WOD

Posted: January 29, 2017 in Uncategorized
Skill/Strength

15 minutes to complete Snatches
2×2 @ 60%
2×2 @ 65%
2×2 @ 70%

Metcon

AMRAP 15
30 Wall Balls (20/14)
20 Power Snatches (75/55)
5 Ring Muscle-ups

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Comments
  1. Doug Barnwell says:

    Snatches:
    2@115
    2@145
    2@165×2
    1@175
    1@185×2

    Metcon:
    2+50 RX

  2. Lauren Phillips says:

    Snatches
    2×2 @ 65#
    2×2 @ 70#
    2×2 @ 75#

    Metcon
    3 rounds + 30 wallballs
    55#/14#; substituted 10 reps of banded pull-ups OR 10 banded ring dips for ring muscle ups alternating exercises each round

  3. Snatch Work 75lbs

    P1, P2 & P3

    Metcon (20lb WB & 75lb PS)

    3rds +1WB

    Rd1-Single C2B
    R2-Dips
    Rd3-Single Pullups

  4. Kent says:

    Back Squats: 5 x 5: 165#

    Metcon: 3 + 30 + 15 situps
    12# wb
    63# hang cleans
    15 situps

    Extra: 250 SU’s.

    Sunday: 1000 yd swim in 25/50 increments.

  5. jks says:

    Snatch work – all 6 sets @ 75#
    Metcon 2+30+3
    65# Snatch / 15# WB
    10 Pull Ups rnd 1 / 10 Push Ups rnd 2

  6. Cara says:

    Snatches: 55/60/65

    Metcon: 3+34

    14# WB – Rd 1 unbroken, Rd 2 15/15, Rds 3-4 10/10/10 (I believe)
    Subbed 65# cleans for snatches per Jennie’s advice due to shoulder pain (I would have been dumb and done them anyway so, thank you!)
    10 pull-ups/10 push-ups/10 pull-ups

  7. Jim D says:

    Squat Snatch
    115/125/135
    METCON: 3rnds+25 Wallballs
    20#WB, 75# PS, pull ups and ring dips (several MU attempts). Goal is to get MU by open.

  8. Blake says:

    Metcon: 3 Rounds flat, 20# WB, 75# PS, Strict PU/ Ring Dips

  9. Rob H. says:

    Skill/Strength
    Worked up to 135# Power Snatch
    Form starts breaking down at 135.

    Metcon
    WB 30#
    PS 75#
    Bar muscle ups
    2rds + 30+3
    WBs unbroken rd 1. Set of 6-8 rd 2. Rd 3 sets of 5
    PS Sets of 3-5
    BMUs unbroken.

  10. Jay says:

    Skill
    Used 135# and worked on getting under bar better.

    Metcon
    3+23
    WB 20#
    PS 75#
    BMU

  11. bigdolan says:

    135,135,145,145 155,155

    Metcon
    30# ball o’ death
    75 ps
    Pull-ups and jumping dips

    2+21

  12. ML Day says:

    Strength (first day snatching since last knee issue-whoop)
    #65
    #75
    #85

    Met-con
    Cant recall rounds…I think 4 + something??
    10 cal bike sub for wb
    20 snatch #55
    10 PU/10 Dips alternating

  13. Bobby says:

    SS: 125/135/145/155 – 2×2 @ each weight

    AMRAP: 3 + 30 + 10 – WBs unbroken – PS broken – C2B/ring dips

  14. Dave says:

    Strength 65 – 105
    AMRAP 3 + 2 WB 14, snatch 65, 10 pull ups/push ups

  15. Mark Goff says:

    Snatches
    2 x 2 @ 75#
    1x 2 @ 85#
    2 x 2 @ 95#
    2 x 2 @ 115#

    Metcon
    3+3
    20# WB
    65# snatches
    PU + banded dips

  16. Haley says:

    Snatches:
    65/70/75

    Metcon: 2 rounds
    12# WB
    45# snatches
    Pull-ups and ring dips

  17. Brandy says:

    55#/65#/70#

    3 RDS + 5
    10# WB and 45# power snatch

    1 lay down in the floor after the 2nd round of wallballs…I’m calling that an improvement from last week…It was like 5 last week!

  18. Tanya says:

    60/70/75# PS

    2+30+20+7
    55/14#
    alt 10 ring pull-ups & 10 ring dips for MU

  19. Marcia Jo says:

    Skill/strength: 65/70/75

    Metcon: 2 + 24
    45# snatches

    Need to focus on breathing during WBs

  20. Luke says:

    Snatches – doubles from 95-155

    Metcon – 3+30+20+1

  21. jkb says:

    Snatches: 43/53/63

    AMRAP 15: 2+30+17
    30 WB #8 (UB , 10/10/10, 7/7/7/9, 6/6/6/6/6)
    20 PS #33 (UB, 10/10, 7/7/3)
    5 RR’s + 5 push up to planks

    3 weeks no lower back pain 🙂
    at the expense of sub par endurance 😦

  22. Matt Z. says:

    135,155,175,195 for a single
    3 plus 30,20,1

  23. Megan says:

    Snatches all squat
    70/75/80

    2rds+30+20+1
    -Wall balls 15# first rd unbroken
    -Snatches 55#
    -Pull ups on rings ( thanks for making me do these)
    -Push ups for dips
    -Last pull up on bar

    Really wanted 3 full rds but took to many breaks on last rd of wall balls . Starting to feel more normal last three work outs

  24. Lance Austin says:

    Strength- worked with Luke
    Metcon- stuck on rings, 1+54

  25. Elisabeth says:

    Snatches
    55/60/65 (didn’t do two rounds for last weight)
    Metcon
    2rnds+5
    12# WB
    45# power snatches
    5 ring rows +5 push ups

  26. Jennie says:

    5am wod
    85/95/105 on snatches

    2+30+20+2 RX’d
    All WB unbroken
    My barbell conditioning is subpar.

  27. jkeel 42/5'9/180ish says:

    Power snatches:
    2×2 135
    2×2 135
    2×2 155
    1x 185 split snatch

    AMRAP 15
    3 rnds +30m +2
    first 2 rounds WB unbroken

  28. Patrick Moody says:

    Strength
    65 thru 105
    Metcon
    15#wb 1st 30 unbroken
    65# snatches
    10 pull ups
    10 ring dips
    10 push ups
    3 full rds + 3

  29. Hannah Dunlap says:

    Snatches (that’s slang for another word where I work)…worked on form. It sucks.

    METCON – AMRAP 10min
    10 WB – 8#
    7 PS – bar only
    5 pushups – girl
    3+10+3
    No nausea today = success

  30. Matt g says:

    Metcon: 3+30+5

  31. slchampine says:

    20# wb/75# PS/alternate 10 pullups & pushups
    4 rds

  32. The Haggs says:

    Joe 3 rds 20#WB, 75# snatch
    Hollie 2+30+20+3 12# WB, 55# snatch
    Alternating 10 pull-ups, then 10 ring dips.

  33. Heather says:

    Snatches: 45#

    Metcon: 2+30/lousy wb
    8# ball
    33# bar only
    5 ring pulls+5 push ups

  34. missychamp2016 says:

    Snatches
    2@60
    2@65
    4@70

    Metcon 3+29
    8# WB
    33# bar
    10 Ring rows/10 push-ups alternating

  35. Joe E says:

    Snatches 115/125/135

    Metcon:
    3+8
    WB #20
    PS #75

  36. Kim says:

    @home
    Snatches: 43/48/53
    Feeling my Low back/hip from kbs on Saturday
    Metcon
    3+30+10
    Rd1&3 15# DB thrusters
    Rd2&4 10# wb all UB
    **Power cleans @53#
    Rd 1&3 kpu
    Rd 2 small band least amount of tension RD

  37. Joy says:

    Snatches: 45/45/50

    Metcon:
    AMRAP 15: 2+55
    30 Wall Balls (14#)
    20 Power Snatches (45#)
    5 Ring Muscle-ups: worked neg and back up with toe assist

  38. Barb Beiter says:

    COACH – Brett
    Skill/Strength
    15 minutes to complete Snatches
    2×2 @ 60%>>>>>>>>>>>30#
    2×2 @ 65%>>>>>>>>>>>35#
    2×2 @ 70%>>>>>>>>>>>40#

    Metcon>>2+30
    AMRAP 15
    30 Wall Balls (20/14) >>>> 8#
    20 Power Snatches (75/55) 30#
    5 Ring Muscle-ups>>>>>>> 5 plank sit up, 5 RR

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