2017 October 2 WOD

Posted: October 1, 2017 in Uncategorized
Strength/Skill

EMOMx10 @ 70% or less
For the first 5 minutes: 1 Hang Power Snatch + Power Snatch
For the last 5 minutes: 1 Power Snatch + 2 Overhead Squats

Metcon

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Bike
55 Handstand Push-ups

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Comments
  1. L.B. says:

    EMOM – 165# (too light)
    Metcon – 184 Rx. Slow snatches & pull-ups. Only had 55sec for HSPU

  2. Joshua Guthrie says:

    Wasn’t feeling it today.

    EMOM: 95#

    Metcon: 108
    55 75# PS’s
    26 PU’s
    20 Cals
    7 HSPU’s

  3. Tanya says:

    68# EMOM

    154 reps (9 hspu)
    55# PS

  4. Kent says:

    7 mile run, pre-dawn.

  5. LA says:

    EMOM- 115#, focus on technique
    AMRAP- 55/55/35/34hspu 179 total

  6. Wilks says:

    EMOM – 115#
    Metcon: 55/55/35/12 -157 reps rx

  7. The Haggs says:

    Joe
    55 PS @ 75#
    55 ring rows/55 push ups (subbed for pull ups)
    35 cals on bike
    1 HSPU

    Hollie
    55 PS @ 55#
    35 pull ups, 20 ring rows
    35 cal row (all bikes were taken :-))
    2 HSPU

  8. Shank says:

    EMOM – #95 first 5 minutes / #75 for overhead squats
    Metcon: 55/55/35/3 – 148 reps #75

  9. Joy says:

    EMOM: 45#

    AMRAP 15: 128
    55 Power Snatches: 45#
    55 Pull-Ups: all kipping
    35 Calorie Bike

  10. Dallas A says:

    EMOM-95#
    Metcon-55/55/35/2
    PS @65#

  11. Doug Barnwell says:

    EMOM @ 135#

    AMRAP 15:
    55+55+35+7(40# DB Press due to injury; all else RX)
    152 reps

  12. bigdolan says:

    171 Rx
    Metcon

    95 squat snatches for work

  13. Rob H. says:

    EMOM
    75# across
    all squat snatches
    Metcon
    152 rx
    55/55/35/7
    Snatches 6minutes (waaaaay to long)
    Pull-ups 2-3minutes
    Bike 3-4 minutes
    Had 2 minutes left for hspus

  14. Josh M says:

    EMOM@95# across

    Felt surprisingly good with the OHS

    Metcon: 163 Reps
    “Scale City”
    75# PS
    Ring Rows
    Bike
    (18) 25# L-sit DB Press

  15. Bobby says:

    Kickball hand injury so modified workout.

    1.) Reverse Hyper

    2.) 15 min AMRAP
    55 right arm DB snatches – 55#
    55 KBS – 53#
    55 cal bike
    40 walking lunge – 100# sand bag on back

  16. Mark Goff says:

    Strength
    75# for all

    Amrap
    148 reps
    55- 65# snatches
    55- Pull-ups
    35- Bike
    3 – HSPU

  17. Jay says:

    166 with 45 cal row

  18. Kim says:

    EMOM
    45#/55#
    Metcon-145@45#/kpu/bike

  19. jkb says:

    Emom10
    5x HPS + PS #45
    5x PS + 2OHS #35

    AMRAP 15:149 reps
    55 PS #45 (10/10/8/5/5/5/5/5/2)
    55 jumping PUs
    39 cal row

  20. Matt Z. says:

    135/155 for EMOM
    170 reps
    Gotta get HSPUs back in the routine

  21. Kimberley says:

    Strength
    45# across
    OHS took concentration

    Haley: 15# and PVC for OHS

    Amrap 160
    33# PS
    JPU
    Bike
    15# DB PP

    Haley 185
    15# PS
    20 JPU/35 RR
    20 cals
    5# DB PP

  22. Brett Christensen says:

    1.) Overhead squat + snatch balance work up to a heavy set:
    45/75/95/115/135/155/185/205/225 F SB×3
    2.) EMOM × 12: rounded up
    Min 1 3 Squat snatches @ 77% = 175
    Min 2 2 Squat snatches @ 82% = 185
    Min 3 1 Squat Snatch @ 87% = 195
    Rest 1 min
    3.) Snatch grip deadlift w/ 2 sec pause below the knee
    5×2 @ 225
    4.) LBBS:
    2 rounds E2MOM
    7 @ 76% = 310
    5 @ 80% = 325
    3 @ 84% = 340
    5.) Muscle up work:
    3 rounds of
    35% of MR unbroken = 6 rounded up
    25% of MR unbroken = 4 rounded up
    15% of MR unbroken = 2
    Rest 2 min between rounds, minimal rest between sets
    1:38/1:35/1:35 = 8:48 total
    6.) 3 RFT
    30 HPC @ 115
    30 WB @ 30
    30 Cal row
    16:00, definitely can be done faster
    7.) ROMWOD

  23. Shea says:

    Strength/skill work @70#
    Metcon 148 @55# PS, PU, bike, HSPU

  24. Elisabeth says:

    Strength 55# straight across
    Metcon 118 reps
    55 power snatches @ 45#
    8 kipping pull ups 12 banded pull ups, shoulders fatigued big time, did the rest jumping pull ups
    8 cal on bike

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