2018 August 1 WOD

Posted: July 31, 2018 in Uncategorized
Strength/Skill

Warm-up:
3 rounds
4 Overhead Squats
3 Snatch Drops
2 Snatch Balance
Then, 10 minutes to build to a heavy single Squat Snatch

Metcon

For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

Then, 50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

Then, 50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

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Comments
  1. The Haggs says:

    Joe
    ✔️ On skill Work, then 105# on heavy squat snatch
    Metcon 28:14. 75# squat snatch, pull ups and 25”Box step ups

    Hollie
    ✔️ On skill Work, then 85# on heavy squat snatch
    Metcon stopped @ 25 minute time cap, should have kept going like most people did, I lacked 7 pull ups and 7 Box step ups
    55# squat snatch, pull ups, 20” Box step ups

  2. The Haggs says:

    Joe
    ✔️ On skill Work, then 105# on heavy squat snatch
    Metcon 28:14. 75# squat snatch, pull ups and 25”Box step ups

    Hollie
    ✔️ On skill Work, then 85# on heavy squat snatch
    Metcon stopped @ 25 minute time cap, should have kept going like most people did, I lacked 7 pull ups and 7 Box step ups
    55# squat snatch, pull ups, 20” Box step ups

  3. Kent says:

    Strength: squat snatch: 33/55/65/85/105/115

    Metcon: 21:44
    Each rd:
    5 SS 33# bar (left knee tweak)
    5 jump assist pull-ups
    5 box step on and over
    Cal row 35#

  4. jks says:

    SS warmup & Singles @ 65/75/85/95/100
    Metcon 29:04 65# / 20″Box
    SS 1st 2 cycles, then PS last 7 cycles
    Jmpng PUs / Box Step
    50 cal row x 2

  5. Jim D says:

    Warm up with bar and 75# then squat snatch up to 145#. Need to keep knees out and heels on ground per Jennie.

    METCON
    26:24 at 75# and rnd 2&3 box step overs instead of jumps to try and control breathing.

  6. Megan P. says:

    Metcon
    #65
    Chin over bar pu
    Capped
    Got to 7 pull-ups of first round in 3rd 3x

  7. The Rookie says:

    Strength
    115 then 135 for the heavy single.

    Metcon
    24:47
    Barbell @ 75lbs
    C2B
    Box jump overs
    Row.

  8. Mark Goff says:

    Warm-up with 45/65
    Squat snatch 75/95

    Metcon
    24:35
    75# mini squat snatch
    First 5 rds did 7 reps each
    Rest did 5 reps each
    PU
    Box jumps first 6 rds
    Step ups last 3 rds
    Row 50 cals each time

  9. Brett Christensen says:

    1.) EMOM*10
    1-5 = 1 MU + 5 SRD
    6-10 = 1 MU + 1 SRD 3 times ea min
    2.) For time
    3 rounds of
    7 thrusters @ 75
    7 pull ups
    7 burpees
    then, 50 cal ski
    3 rounds of the same
    then, 50 cal ski
    3 rounds of the same
    17:26
    3.) For time
    75 SHSPU
    14:46
    4.) Max rep strict pull ups
    16
    5.) Recovery bike 20 min

  10. Kimberley says:

    Strength
    33/45/50

    Metcon 23:12
    7 SS@33#
    7 JPU
    7 box step 16”
    Row

  11. Lauren S says:

    Metcon 21:17 – 55#, ring rows, 20”

  12. Jeff L says:

    capped at 25, lacked 23 reps Usually finish regardless but wanted no more
    75lbs, cob then jumping pu then ring rows.
    1st time I wondered what the heck am i doing

  13. Wilks says:

    23:48 (75# snatch)

  14. Cairowlein says:

    24:13 bar only, rr, 16″ box

  15. hrainey says:

    Scaled as I went; should have scaled from the beginning. That was murder!

    Warm-up w/ 33# bar

    Metcon 24:30 (scaled)

    3 Rounds: (@5:45)
    7 Squat Snatches (45#)
    7 Jumping Pull-ups w/ neg down
    7 Box Jumps Overs (20″)

    35 Calorie Row (row @7.5) (@9:55)

    3 Rounds: (@ 17:20)
    7 Squat Snatches (35#)
    7 Jumping Pull-ups w/ neg down
    7 Box Jumps Overs (20″) (step-overs/jump/jump)

    20 Calorie Row (row @ 6) (time?)

    3 Rounds:
    5 Squat Snatches (25#)
    5 Jumping Pull-ups w/ neg down
    5 Box Jumps Overs (20″) (step/step/jump)

  16. kim says:

    @home
    After warmup I decided shoulders didn’t want to snatch or C2B
    Metcon
    Squat cleans @53#/RR/20”bjo
    24:48

  17. Rob H. says:

    That hurt.
    Metcon
    75# snatch
    Time capped at 25:00
    Got through the 2nd row

  18. Cara+1 says:

    Strength: just used the bar, I believe. Didn’t go for a heavy squat snatch.

    29:09 w/55#

    Power snatches
    Chin over bar pull-ups
    20″ BJO – First 6 sets were jump on, step down. Last 3 were step on and over. Too much pressure.

    Almost forgot the jump overs on the last round of the 1st 3 rds! Had to get off the rower to do them real quick and get back on!

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