Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
B.
Every 2 minutes, for 16 minutes (8 sets)
Snatch Pull + Power Snatch @ 75-80%
C.
40-49
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
50-54
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 145/100 lbs
*Minute 2 – 155/105 lbs
*Minute 3 – 165/110 lbs
*Minute 4 – 175/115 lbs
*Minute 5 – 185/120 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
55+
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 135/95 lbs
*Minute 2 – 145/100 lbs
*Minute 3 – 155/105 lbs
*Minute 4 – 165/110 lbs
*Minute 5 – 175/115 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
D.
Every 7 minutes, for 28 minutes, complete:
Row 800/750 meters
Squat Snatches x 10 reps
Pull-Ups x 15 reps
40-49: 135/95 lbs
50-54:
115/75 lbs
55+:
95/65 lbs
Sorry for the late post – getting caught up on my notes.
A – 155-215#
B – 125#
C – 205#, 215#(F) – not patient on the drive.
D – skipped. Gym closes too early on Fridays
A: 115#-185#
B: 130# & 135#
C: Up to 195#
D: Skipped. Practiced a few sets snatch cycling in sets for 5.
A. 60,70,75,80,85,90kg
B. Up to 60kg
C. Felt weird tension in my right shoulder when doing presses. Because of that took only 3 sets – 60-70-80kg
D. Scaled snatches to 50kg first 2 sets and last 2 with 40kg. If I had used 60kg I would still be at the box:)
A. 85, 95, 115, 120, 130, 135, 135, 135
B. 85, 90, 95, 95, 100 for rest
C. 140
D. Done, with split snatch 95#
A. 63Kg, 74, 86, 92, 97, 103, 103, 103
B. 64Kg for all sets
C. Hit 235 LBS, 10 LB PR
D. Only had time for 2 rounds and modified snatches to 95 LBS.
Awesome Gary!!!!
M and a done
A got up to 80% and stayed there jerk wasn’t getting under for couple then finally got it.
B 50, 53,54, 55 for last 5 sets which is 80%
C 70,75,80,85 and missed at 90kg. 85 is my PB by 5kg so very happy
D was another goodie. Only did three rounds cause ran out of time, cause class was starting. Also only did snatch at 50kg.
Did another team wod today, then swimming for 30 min. Learning to swim as comp in December has swimming in it.
Awesome job Quinn!!! Have fun swimming, it is so fun! Be one with the water! 🙂
A. #160/190/215/230/245/260/260/260
B. #180
C. 11:00 got to #265 PR
D. 5:20/5:33/5:42/6:05 Completed RX. GEEZ!!
Awesome job Anthony!!!
Thanks Nichole
A. 185 for sets 6-8
B. Skipped, not enough time for everything tonight.
C. 185
D. Scaled to 95 and 5 reps for squat snatch; was trying to cycle these but kept missing reps. Last round I just did singles and it went much smoother, and I think it was my fastest round.
A. 125-140-160-175-185-195-195-200#
B. 120-125-130-130-130-130-135 (caught below parallel)-135# (power snatch PR)
C. Skipped due to time today, will do tomorrow
D. 4:37, 4:45, 5:15, 5:16
Congrats Cheryl!
A. up to 255
B. 175
C. stopped at 245
D. did wod 4 wodapalooza
How did it go Jamie?
practice run 15:50 going to try again monday
You can get sub 15 on that workout. Smooth transitions and have laser focus on the task at hand.
thanks nichole. thats what im aiming for. that 2nd set of toe 2 bar was rough
A.75/90/105/110/115/125
B. 80×2, 85×4, 90×2
C. got up to 125 which ties current 1RPM. Had 130 up but didn’t finish it
D. RX but then dropped to 5 snatches in order to finish within 7 minutes. This was HUGE for me today…first time doing 95# snatches in a WOD!! Nichole – remember this time last year you were trying to convince me to do 85#, and today I did 95#. Super happy! Big confidence boost. 🙂
Yay!!!!! Loretta, this is WONDERFUL!!!! I am so excited for you, you are doing so great!
Nice job clearing that hurdle!
A. Up to 195 (86%)
B. 140
C. Skipped, just did reps at 135
D. 5:05/5:09/4:59/5:03 115# power snatches
I did the last qualifier Wod for the European championships and then A and B today.
Cheers!
Nicole enjoyed today’s workout. Lift, WOD done. 🙂 Thanks
A. Hit all %’s no misses. Ended with 225# for sets 6-8
B. All at 155#
C. (PR for me on this one at 235#)
155,165,175,185,195,205,215,225,235,245(f).
D. Done. Last 2 Rnds plus 7:00. Total time 32:31
Fantastic Art, glad you liked it! Solid work today.
A. 125-145-170-180-190-200
B. 125 for 4 sets, 135 for the last 4 sets
C. Made it up to 215
D. 6:00, 6:18, 6:22, 6:55
That sucked. moved to power snatches rounds 2-4. Elbow started acting up during push press sequence. Decided to keep weight the same.
Roll out those pecs and bicep!
Done & done. Didn’t bug me at all during Saturday WOD. I’ll see how it feels with heavy weight next week
I did the Wodapalooza workout #3
7 min AMRAP
21-15-9
HSPU
CTB
Got 107 reps. My video camera on my phone quit recording the last minute. So I guess I will have to redo the workout. I was so bummed. Oh well just have to do it better next time.
I worked on my technique for the split jerk after the wod. I really need to improve on that.
Hope everyone has a nice Friday night.
Are you planning on doing it Monday?
Yes. That’s what I am going to do.
A. Up to #207
B. #132 all sets
C. Up to 175, failed 185
D. Only time for two rounds @ #95 touch & go. felt off today.
A) *90% Based off a 123# Jerk* 68-78-93-98-103-108-108-108/felt so much better today and no misses…I narrowed my grip a little and it was huge!
B) 73# all sets Snatch High Pull + Power Snatch
C) I sorta screwed this up by going 10# jumps not 5#…I had to scale and started at 83#-93#-103#-113#(f)
D) Not a whole lot left in the tank for this part and my hand tore on Wed sooo…scaled to 63# for squat snatch and just tried to get all the work done. (7:30 – 8:00 – 8:30 – 8:30)
A. Up to 200#
B. Up to 155#
C. Up to 195# (failed 205)
D. Scaled the weight to 115# and did 4 rounds at roughly 8 min each round. Like Jem, couldn’t string the snatches even at the lighter weight. Tough one.
A. 90/105/125/135/140/145/150/155#
B. 4 sets at 105#, 4 at 110#
C. Got 135# (5# PR!), failed 140#
D. Rx; 5:54/5:50/5:46/5:52 I found I did better when I slowed down the row
Awesome work Leticia and GREAT JOB figuring out good pacing! Solid work on your push press PR!
Congrats on the PR! 🙂
Thanks Loretta!
Good work Teesh! Congrats on the PR! I also played around with different recovery stroke rates on the row today as well as different sets/reps on squat snatches!
Thanks Cheryl! Nice job on your power snatch PR…so fun to see those continuing to come!