A.
Every 2 minutes, for 8 minutes, complete:
Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 4 – 5 reps @ 70%
B.
Every 2 minutes, for 8 minutes, complete:
High Hang Snatch x 3 reps
and then…
Every 2 minutes, for 8 minutes, complete:
Mid Thigh Snatch x 2 reps
Every 2 minutes, for 8 minutes, complete:
Snatch x 1 rep
We are just working on accumulating volume of perfect mechanics. Don’t worry about percentages or loads, just focus on good quality reps.
C.
Every 3 minutes, for 15 minutes, complete:
400 Meter Run
20/15 Push-Ups
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A. 205#, 235# x 3 sets
B. All completed @ 155#
C. Snow storm here did 400m row + 20 push-ups all sets between 1:50 and 2:00
Anybody do 16.1 again? Did you see significant improvements? If so, what did you do differently? Thanks!
16.1 Friday night: 205, C2B went to small sets quicker than anticipated, just kept moving
A. 165/195
B. Skipped
C. 2:00/1:55/1:52/1:59/2:04 epsom salt bath/lots of mobility
16.1 Yesterday 211 Was hoping for 9 rounds but the lunges crushed me.
A. 185,215
B. 115-185
C. mild hamstring strain so did 500m row / 20 push-ups
A. 170&200
B. 115 thru 170
C. 1:58/1:55/1:56/1:58/2:04
A) 120/140
B) worked up to 105.
C) 1:58/1:56/1:58/1:54/1:52 (runs 1:40-1:29)
208rx on 16.1. Whew!! really don’t know if I have any more in me but feel like I need to consider a redo on Monday. So will rest tomorrow and she how I feel mentally and physically mon morning:)
Great Job everyone on this wod!! It was a spicy one!!
Great job Holly!
Thks Leticia!!
20 min assault bike recovery ride done
ROM wod done
Guided visitation done
Ready for tomorrow’s redo
A. Done
B Done
a little harder that I expected today after 16.1
Practiced DU- one of my goats
A) 145, 165,165,165
B) 75,75,95,95
115,115,125,125
135,135,140,125
C) was short on time
A.185, 160,160,160,160.
B. 95,95,95,115
B2.115,115,115,115
B3. 115, 115,115, 125
C. Done, typically had 45 seconds rest on all, came in from run and had 1:14 on clock for each round.
205 for 15.1
Then attempted today’s work. Got through high hand before I shut it down.Shoulders weren’t having it today
A: 185;215×3
B1: 95; 115; 135; 145
Tackled 16.1 this morning. 185. I had more to give but my OH lunges are slow. On a side note as a CF owner this wod wreacked havoc with our class schedule yesterday. Being a smaller box we could only have four people going at a time.
Same here Dean! Our FNL only had 4 people per heat! The set up is not ideal for affiliate owners!
Wow I feel loose again!
A. 155,185,185,185,185 did extra set because felt good
B. 115,125,135,135
B2. 145,145,145,145
B3. 155,155,155,155
C. This afternoon
Thanks again for the programming.
Might redo the 16.1 on monday although not looking forward to it.