2017 December 1 WOD

Posted: November 30, 2017 in Uncategorized
Strength/Skill

0-4 minutes: Work on 3 rep HIGH HANG Power Snatch (upper thigh/pockets)
4-8 minutes: Work on 2 rep HANG Power Snatch (around the knee)
8-12 minutes: Work on 1 rep Power Snatch (from the floor)

Metcon

AMRAP 13:
55 Bar Facing Burpees
55 Chest to Bar Pull-Ups
55 Calorie Row
55 Handstand Push-ups

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Comments
  1. Megan P. says:

    Strength
    Started at #65, finished 1rep at #100 power snatch

    Metcon
    151
    Black thin band pull ups

  2. LB says:

    High Hang – 115
    Hang – 155
    Floor – 185/190/195/200

    Metcon – 177 Rx ( C2B pull-ups šŸ™„)

  3. Kenny Mack says:

    183

  4. The Haggs says:

    Joe
    133- pull-ups

    Hollie
    124- little black band pull-ups/C2B

  5. jks says:

    High 65/ Hang 70/ Floor 75
    Metcon 1st time back in 3 months did rnds of 10 for total of 100 reps, 2.5 rounds
    Burpees/Ring Row/Row/Box HSPUs
    Good to be back…I missed my friends

  6. LA says:

    95/95/115/115/115/135ā€”ā€”ā€”-
    Metcon- 55/55/55/35 – 200 total rx
    27 UB c2b

  7. Mark Goff says:

    Snatches
    HH 75-85#
    Hang 85-95#
    PS 105-125#

    Metcon
    134 reps
    55 BFB
    55 PU
    34 cals

    Haley did
    Snatches
    Worked up to 35#
    Metcon
    Sets of 40
    132 reps
    BFB
    Kip swings
    Row
    Kick ups

  8. Bobby says:

    HHPS: 3 @ 95/115
    HPS: 2 @ 115/135/155/175
    PS: 1 @ 135/155/185/205pr – felt solid

    AMRAP: 144 Rx – stupid slow C2B – gotta fix it.

  9. Monique says:

    Strength – worked up to 85# on the last set

    Metcon – 113
    55 burpees
    55 single pull ups (Iā€™m moving faster at least!)
    3 hard earned calories

  10. Wilks says:

    Metcon:
    172rx

  11. Matt Z. says:

    115,155,185 snatch work
    173
    Too much time on C2B

  12. Pete says:

    snatches: #75 shoulder felt ok. need to build up strength and mobility ( and confidence)

    metcon: 55 over the bar burpees
    55 10 ctb, 45 pu
    43 calories
    153 total

  13. Brett Christensen says:

    1.) 3 position snatch work HH, LH, Floor:
    3 @ 60% = 135
    2 @ 65% = 145
    1 @ 70% = 155
    1 @ 73% = 160
    1 @ 76% = 170
    2.) Pausing @ the knee for 2 sec SGDL + SP:
    5 @ 90% = 205
    3.) 7 RFT:
    4 BMU
    6 SHSPUs
    8 DBHSC @ 50
    14:54, Heart rate was way out of control here today
    4.) 3 RFT:
    12 DLs @ 345
    21 Cal bike
    50 HRDU
    13:51

  14. Rob H. says:

    Pre-workout
    Squat hell
    6 sets of 3FS/6BS@225#
    Strength/skill
    95/115/135
    Metcon
    127rx
    Totally misjudged the burpees. Should have went harder on them.
    Focused on c2b form stringing sets of 5+ together instead of singles.

  15. Justin says:

    PS- 95×3/115×2/135×1 emom style
    Metcon- 55/55/10 cal row, PU instead of c2b

  16. J Guthrie says:

    Worked up to 125# on the PS (definitely not a PR)

    Metcon: 148, Rx

    • J Guthrie says:

      Actually, that’s a lie. Chin-over-bar instead of chest-to-bar pull-ups.
      However, my PU’s felt way better thanks to some tips from Jennie.
      Also, no rest on the burpees.

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