Warm-Up.
Followed by…
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Build over the course of the 10 sets to today’s 1-RM.
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
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Five sets (30 minutes) for max reps of:
40 seconds of Smurf Jumping Jacks
Rest 20 seconds
40 seconds of Goblet Squats
Rest 20 seconds
40 seconds of Sit Ups or Hollow Holds
Rest 20 seconds
40 seconds of Push Ups
Rest 20 seconds
40 seconds of Weighted Hip Bridges
Rest 80 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
A. 80-85-90-95-100-105-110-115-120-125
B. 15:02
A. Snatch x 1
95/105/115/125/135
145/155/165/170(f)/175(f)
B. Rx Nancy
19:32
Woof tough day all around
A. Snatch E2MOM x 1 rep
145,150(x),150,155,160,165,170,175,180(x),180
B. Nancy
14:25
PR. Especially at 6,100 ft
That’s awesome!! PR star!
A. 65#/70/75/80/85/90(x)/90/95(x)/95/100
B. A rainy Nancy? 16:05
170# snatch, 15:06 on Nancy. Thanks for the WOD!!!
Great job, Logan!
Snatch- by far my weakest movement.
But got a 145# PR on the last rep! Woo!
13:15 for Nancy, also a PR on that workout.
Great job today everyone!
Stay Rona Free!
Double-PR Friday! Yessssss!
A. Snatch x 1 – 55#, 65, 70, 75, 80, 85, 90, 95, 97(f,f), 85, 85
B. Nancy – RX – 14:27
5 Rounds
400m Run – on TM (total run time 9:10)
15 OHS – All UB (just slow in Xero running shoes)
C. Travis’ ab workout #10
5 Rounds
Single Arm Plank x 30s each side
Single Leg elbow plank x 30s each side
Side Plank on elbow x 30s each side
Hollow Hold x 30s
Stretch body crunch x 30
***I think this may be my favorite ab workout Travis has done!
Nice Candy!
A. 90#, 95#, 100#, 105#, 110#, 115#, 120#, 125#, 130#(fail), 130# (fail).
B. Rainy so subbed row for run
5 rft
400m row
15 ohs 65#
19:06
Fun workout today!
Wow! Great snatch numbers!
A. 175
B. 75lb over head squat
5 rds
400 mr run
15 over head squat
16:57
That warmup…?
Legs feel like rubber today.
A. 115, 125, 135, 145, 155(f), 155, 155(f,f), 155, 145(f), 145, 155(f, f, f), 155, 160, 170(f), 170
I avenged the misses here but this was progress. I’ve always struggled mightily with this movement due to ROM in shoulders.
B. From fitness: 5 rounds for time:
400m
15 goblet squats (53#)
15:50 (3:08, 3:14, 3:17, 3:15, 2:50)
C. Crossover Symmetry As, Ts, Ys (3×8 each)
Good stuff
Hey, I see you got your picture figured out, but it seems like you are still listed as a guest. If you click on the google or facebook icon, you can create a comment account and that will keep you logged in and allow you to change your profile photo, etc. I have found, though, that I have accidentally set up a duplicate account so sometimes when I post with my phone I can’t edit the post when I’m using my laptop/desktop. Weird. Nice job today on those OHSs. I just couldn’t do that much overhead today.
A. Snatch x 10 every 2 mins
Worked up to 64kg
B. ‘Nancy’ for time 14’08
400m run started around 1’40 and got progressively slower!
Lovely day for running outside in the UK today ?
All OHS sets completed UB
Travis core workout #2 to finish me off
Nice job on the runs!
Thanks, great no’s for you on the snatch! I’d trade a bit of run time for a better PR on the snatch!
A. Did hps 4×3 working up to 70 kg
B. Csnt squat atm so did
5 rds 400 m row; 15 GHD raise with 10 kg plate. The ghd after rowing was tough.
12.16