A.
Three sets, not for time, of:
Rope Climb x 2 ascents
Handstand Walk x 10-15 meters
L-Sit Hold x 45 seconds (accumulate the time if you need to)
60+:
Wall Walk x 3 ascents or Handstand Walk with assistance
B.
Four sets for max reps of:
30 seconds of Power Snatch @ 50% of 1-RM Snatch
Rest 90 seconds
Note the weight used and the reps achieved.
C.
35-49:
For time:
5 Snatches (155/115 lbs)
50 Double-Unders
40 Wall Ball Shots (30 lbs to 10′ target; 20 lbs to 10′ target)
30 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Snatches (155/115 lbs)
50-54:
For time:
5 Snatches (135/95 lbs)
50 Double-Unders
40 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
20 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Snatches (135/95 lbs)
55-59:
For time:
5 Snatches (115/75 lbs)
50 Double-Unders
40 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
30 Pull-Ups
50 Double-Unders
5 Snatches (115/75 lbs)
60+:
For time:
5 Snatches (95/65 lbs)
50 Double-Unders
40 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
20 Pull-Ups
50 Double-Unders
5 Snatches (95/65 lbs)
Optional Session (Best performed 3-4 hours between sessions)
Four sets for times of:
Row 750 Meters
Rest 2 minutes
Did the wod today. Scaled wt to 65# and used a red band for c2b. Only missed one, had to do them as singles
Back for more. Call me an newborn master. Haha.
A. Done. Assisted handstand walk 10ft (partner fist clamped between knees).
B. 65# snatch 8/7/7/8
C. 12:32, 95# snatch/14# wallball/also took out the c2b due to pulling a lot yesterday.
Will play catch up hard and do as much as prescribed. Let’s work.
Hey, hey, hey! Just another day of piecing things together for my mods, and short on time/equipment Today took from comp and fitness. A: 4sets *bench press 8 reps @ 21×1 95# *8 Pronated grip barbell rows 21×1 95# B: 4 sets *12 db overhead tricep @2010 40# db first set then 30# (hubs did 60#…so i had to try to show him up, lol) *8 db bicep curls @21×1 with 25#’s C: partner wod 6 rounds (3 each) 10 lateral box jump overs 15 dumbell strict press and 15 air squats 20 vup crunches Partner held 25# plate overhead… Read more »
A: done
B: 10’s at 125#
C: 5:45
Beat me by a minute. Nice work beast
Thanks, you too. We all have our days don’t we.
B. 65# – 8 / 9 / 8 / 9
C. 8:38 (did an extra 10 PU’s by mistake)
snatches – singles
DU’s – 2 misses
WBS – 30 / 10
PU’s – 10 / 10 / 8 + 2
DU’s – 1 break
snatches – singles
A. done (HS walk – 1 mat length (6′))
A. Subbed HS Walk for 3 wall climbs
B. 55# 10/11/11/12
C. 12:14
Snatch 85# (max is 105#)
Wall Ball 16#
C) 9:22 Rx
From now on I’ll be training on the same day as you all!
Happy New Year!
A. Done
B. 115# – 11/12/12/12
C. 6:48
Snatch- UB/singles
Dubs- UB
WB – 20/10/10
C2B- 15/9/6
B. 9,11,11,10 @95
C. 14:27 20lb wb hit all the155 snatches when my pr is 165 so ill take it
A) completed
B) 12, 13, 14, 14 @65#
C) Well that was humbling. Failed on my first snatch so stripped down to 105#. Had to do the tall and heavy wallballs as singles. 16:00ish.
A)Completed. HSW broke 1x per round and L-Sits UB. Very tough though.
B)Sorry. I completely forgot.
C)Completed. 9:39. Snatches @ 115#. Thank you for the 30# wall ball. What a wonderful New Years surprise. Had to break them up into sets of 5. C2B 10/10/5/5.
HAPPY NEW YEAR!
Yeah been a while it seems for the 30# WB. Took a few reps to get balanced
Yes it has been a while. One snuck through and got me in the nose. Saw stars for a few seconds.
Picked up a 12 hour shift last minute , so I will catch up and do this tomorrow!
A. Done but not enough warm up. I’ll change that next time.
B. All at 90# 12,12,12,12
C. 8:52 with 25# wall ball
A. Done (L-Sit is tough)
B. 10+8+8+8 = 34 @ 50 kg (48%)
C. 11:59