2017 April 20 WOD

Posted: April 19, 2017 in Uncategorized

Yoga Saturday at 8!

Strength

20 minutes to complete
5×2 of (Power Snatch + 2 Overhead Squats) @ 60-75%*
*one set will be PS+2 OHS+PS+2 OHS and you will complete 5 sets

Metcon

100 Wall Balls
75 GHD Sit-ups
50 Calorie Row
25 Power Snatches (135/95)

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Comments
  1. Brett Beckham says:

    Strength: completed at #95
    Metcon: 17:34, 25 GHD 50 abmat situps, #95 for snatch.

  2. The Haggs says:

    Joe
    17:06
    20# WB
    95# snatch
    20 GHDs and the rest sit ups

    Hollie
    17:50
    Subbed KB swings instead of WB 30/35#
    25 GHDs then rest sit ups
    75# snatch

  3. Tanya says:

    63/73/78

    19:24
    WB 14# done in 4:37
    40 GHDs, 35 V-ups (v-ups hard slow & sloppy-need to do more often)
    Row 3:30
    73# PS

  4. mlday says:

    Strength
    65/75/80/85×2/95

    Metcon
    17:59 (I think)
    Rx except #90 on ugly snatches

  5. Luke B says:

    135/155/160/165/185 *shouldve ended with 195.

    Metcon – 24:51 Rx need GHD work, killed me.

  6. Brett Christensen says:

    Swim @ the lift
    150 yd warm up
    8 * 25 yds w/ :30 rest in between 7:05
    100 yd
    4 * 25 yds “sprint” w/ :30 rest in between
    100 yd
    150 yd cool down

  7. Rob H. says:

    75/95/115/135f on last OHS
    PR for OHS. Shoulder mobility getting better. Big deal for me
    25:14 Rx (Satan’s bike)
    *after yesterday that’s 225 ghds in 20 hrs. It’s official. My core is smoked.

  8. Josh Maxwell says:

    Swim at LIFT with Brett and Lucas
    150m warm up (2:41)
    8x25m @60-70% :30sec rest between (3:12)
    100m (46strokes) (1:45)
    4x25m sprints :30sec rest between (1:33)
    100m (46strokes) (1:48)
    150m cool down (3:00)
    800m total 25:07

    Strength:
    2@65# 3@75# 1PS@95
    I lack the mobility to do the OHS well.. I can probably Power snatch more but can’t squat it afterwards and it’s frustrating.

    Metcon:
    20:51
    15#WB
    Abmat Situps
    Row
    75# PS

  9. Mark Goff says:

    Snatch complex
    75×3
    85×1
    95×2

    Metcon
    22:34
    15# WB
    GHD
    Row
    95# snatch

  10. Justin Harrison says:

    Strength- 95/105/115/125/135
    Metcon- 23:04 Rx

  11. Blake says:

    Strength

    KB Split Squats
    8x 63#
    8x 63#
    8x 73#
    8x 73#
    5x 83#

    Metcon
    WB 55/25/20
    GHD 15/ sets of 10
    Row 50cal
    26 Step Ups – 75# Sandbag

  12. Marcia Jo says:

    Strength: 65#

    Metcon: 21:47
    Ab mat sit-ups
    65# snatches

  13. jkb says:

    Strength: 5×2 PS+2OHS
    33/33/33/…and with Todd’s urging 55/55
    Limiting factor def being OHS

    Metcon in 22:03
    100 WB’s #10..did 10 sets of 10….. completed in 6:16
    75 sit-ups…alternated 10 w/ 10#mb then 10 no weight…completed in 10:35
    Row 50 cals…completed in 16:16
    25 PS#55

  14. Bryce miller says:

    5×2 @ 95#lbs. didn’t realize I was supposed to climb in weight so did all at 95#

    22:33
    14# WB
    35 sit ups [abs were cramping]
    50 cal row
    95# snatch

  15. Joy says:

    5×2 PS+2 OHS 33/35/40/45/50

    Metcon: 21:30
    100 Wall Balls: 12#
    75 GHD Sit-ups: 15 V ups/ 20 GHD/ the rest were sit ups
    50 Calorie Row
    25 Power Snatches (50#)

  16. Shea says:

    Done Fri 4/21
    Strength:
    PSnatch+2OHS 65/75×4
    Metcon 20:44
    15# wall ball/GHD’s/row/80# PS

  17. missychamp2016 says:

    5×2 of (Power Snatch + 2 Overhead Squats) @ 60-75%*
    *one set will be PS+2 OHS+PS+2 OHS and you will complete 5 sets
    65/65/70/75/75

    Metcon
    100 Wall Balls @8#
    75 GHD Sit-ups Subbed abmat sit-ups
    50 Calorie Row
    25 Power Snatches (135/95) 55#
    24:55

  18. Cara says:

    No strength

    Scaled due to issues – stayed at a slow pace
    15:14
    8# WB – 4:30
    abmat sit-ups
    Row 3:35
    55# snatches

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