2018 October 8 WOD

Posted: October 7, 2018 in Uncategorized
Strength (30 minutes on the clock)

EMOMx11
Minutes 1 – 2 – 3: 3 Snatches, your style
Minute 4: Rest, add weight
Minutes 5 – 6 – 7: 2 Snatches
Minute 8: Rest, add weight
Minutes 9 – 10 – 11: 1 Snatch

In remaining time, do your squats…
3×9 Back Squats (73-77-81%)

Metcon

AMRAP 8:
1 Toes to Bar
1 Handstand Push-up
2 Toes to Bar
2 Handstand Push-ups
3 Toes to Bar
3 Handstand Push-ups

Continue to climb by 1

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Comments
  1. the DUDE says:

    Snatch
    x3 135
    x2 165
    x1 185/215/225
    Squat
    280/290/305
    Metty – 9+10+8 Rx

  2. Kent says:

    Snatches
    65 x 3
    85 x 2
    105 x 1

    LBBS 3 x 9:
    155/175/185

    Metcon:
    8 + 5
    TTB
    30# push press

  3. jks says:

    Snatch 75/80/85, 90/95/100 & 105/110/110
    BS 150/160/170
    Metcon 7 … K2Chest & V pushups

  4. Haggs says:

    Joe
    Snatches- 75#, 95#, 115#
    Squats- 165#, 185#, 205#
    Metcon 8+ 2

    Hollie
    Snatches- 65#, 75#, 85#
    Squats- 125#, 135#, 155#
    Metcon 7+ 8+5

  5. Joy says:

    *in a boot

    Snatches:
    Min: 1, 2, 3: High Hang Muscle up Snatch 25#
    Min: 5, 6, 7: Hang Muscle Up Snatch: 33#
    Min: 9,10, 11: From shins Muscle Up Snatch: 45#

    Back Squat: Squat to bench with 33# (5×9)

    Metcon: (took off boot) 9rd+ 10 + 5
    T2B
    seated DB press: 20#

  6. Mayleth says:

    Snatches
    #65-#75-#85
    Squats
    #125-#155-#185
    Metcon
    8 rds +7 t2bar rx

  7. Bryan A says:

    Snatch – 75/95/105

    Squats – 190/205/215

    Metcon – 4 rounds + 5T2B + 2 HSPU RX

    This was my first workout with HSPU and the first day that I have strung together T2B. Everything was feeling great today!

  8. Mark Goff says:

    Snatch work
    75/95/115
    Back squats
    185/205/215
    Metcon
    7+8+7 rx

  9. LA says:

    135/140/145×3
    150/155/160×2
    165/170/175

    Squat- 285/305/325
    Metcon- 12+1

  10. Shea says:

    snatches-all PS
    65/75/85
    Metcon: 7’s + 8 + 4

  11. Wilks says:

    Snatched up to 155#
    Squats – participation medal
    Metcon: 8+9+1

  12. Matt Z. says:

    To 205, 225 FF singles
    285,305,325
    9 + 7 T2B

  13. Megan P. says:

    Snatches
    3×3 #65
    3×2 #85
    3×1 #100

    Bk sq 3×9
    #135, 160, 160

    Metcon
    Completed 6 rounds + 5 t2b

  14. Kimberley says:

    Strength
    45×3/50×3/55×3
    (Quick elbows)
    BS
    75/95/105
    Amrap 8+9
    Knee raises (trying to extend legs more on “kick”)
    15# strict DB press

  15. Bobby says:

    1.) Snatch EMOM:
    3 @ 135#
    3 @ 145#
    3 @ 155#
    2 @ 165#
    2 @ 175#
    2 @ 185#
    1 @ 205# felt great! Smooth and fast
    1 @ 225# felt pretty good. Fast but stepped forward. Need to clean up
    1 @ 235# – 5# PR – failed 1st attempt – need to clean up this weight.

    2.) HBBS: 3×9 @ 285/305/325 – dropped weight fork last week – felt allot heavier today – no sleep and not enough food.

    3.) AMRAP: 9s + 10 – GHDSU instead of T2B – all HSPU UB

  16. Lauren S says:

    EMOM – 65/75/75
    Metcon – t2b/hold handstand (5rnd 6+3)
    Extra- yoke carry (180/220/240/240/240)+ (8/RND) over yoke burpees

  17. Brett Christensen says:

    1.) Snatch work EMOM*11:
    1-3 = SP+HSS+SS
    68%=160
    71%=165
    74%=175
    Rest 1
    Next 3 = 2 SS
    78%=185
    81%=190
    84%=200
    Rest 1
    Next 3 = 1 SS
    88%=205
    90%=210
    92%=215
    Rest 1
    3 singles
    92%=215
    94%=220
    96%=225
    Then hit 230 for a 5lb PR, tried 235 but failed it in front
    2.) SP + 3 HSHP
    63%=150
    65%=155
    67%=160
    69%=165
    72%=170
    3.) LBBS: 3*9
    76%=310
    80%=325
    84%=340
    4.) W/ 430
    10s + 11 + 5
    5.) Odd Object:
    50′ yoke carry @ 285
    8 burpees over the yoke
    50′ yoke carry @ 345
    8 burpees over the yoke
    50′ yoke carry @ 405
    8 burpees over the yoke
    50′ yoke carry @ 465
    8 burpees over the yoke
    50′ yoke carry @ 525
    8 burpees over the yoke
    12:33, this was fun, but I need to set the bar on the yoke lower so it carries higher

  18. Sabrina says:

    worked on snatch

    BACK SQUATS ARE MY FAVVVVV
    178, 188, 206- had to break 7-2

    8+9+1 rx

  19. Jennie says:

    Made up squats the following day during lunch class. Coached 5 classes and didn’t want to wod on Monday

    173/203/223
    Up 10 from last week

  20. Cara+1 says:

    Snatches: worked up to 75#, no squats

    Metcon: 10+11+5
    20# lateral med ball throws
    20# db presses

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