Wed, 021016

  

Competition:

am
A. Snatch 3 Positional High Pull; 100% of your snatch for 5 sets of 3 positional pulls ; rest 2 min between (straps allowed)
B1. Deadlift 65-70% x (-2) reps x 3 sets
B2. 2 sets of max strict muscle ups (resting 1 min between these sets) x 3 
**all of B, following proper warmup for these sets
**after your deadlift set, you go perform 1 max set of strict muscle ups, rest 2 min , then perform another set of max strict muscle ups  
C. Bike – 10 min @80%

pm

A. running clock 
0-2 min 
100 double unders 
max hang sqT cleans 135/93
rest 1 min 
@3min mark 
3-6 min 
30 cal row 
max muscle ups 
rest 1 min 
@7 min mark 
7-10
15 clean and jerks 155/108
max c2b pull-ups 
rest 1 min 
@11 min mark 
amrap 6 
6 heavy wall balls 30/20
6 t2b

Performance: (one session)
A. Snatch 3 Positional High Pull; 100% of your snatch for 5 sets of 3 positional pulls ; rest 2 min between (straps allowed)
B. running clock 
0-2 min 
100 double unders 
max hang sqT cleans 135/93
rest 1 min 
@3min mark 
3-6 min 
30 cal row 
max muscle ups 
rest 1 min 
@7 min mark 
7-10
15 clean and jerks 155/108
max c2b pull-ups 
rest 1 min 
@11 min mark 
am rap 6 
6 heavy wall balls 30/20
6 t2b

13 thoughts on “Wed, 021016”

  1. Am:
    A. Snatch Pulls- Done at 77kg/170#
    B1. Deads- 89kg/196# (8/8/8)
    B2. Strict MU- (4/4) (3/3) (3/3)
    C. Done- 90 cals

  2. A. Snatch Pulls @155#
    B1. DLs @195 x 10,10,10
    B2. Strict MUs x 2/1, 2/1, 2/1
    C. Running clock
    HSC: 12
    MUs: 4
    CTB: 10
    Amrap WB/TTB: 9 rnds

  3. Snatch pulls at 200#

    Deads at 216# (11/11/11)
    strict MU (2/2) (2/2) (2/2)

    10 min bike: 127 calories

    Wod:
    0-2: 21 hang squat cleans
    3-6: 9 MU
    7-10: 36 C2B
    AMRAP6: 10 + 1

    EMOM x15
    1. :40 bike sprint
    2. 30′ kb walking lunge (53)
    3. 35 DU
    At 15 min mark.. 4 rounds
    10 HSPU (1″ deficit)
    10 burpee box jump overs
    250m ski erg
    Time: 12:14.. DEAD

  4. mickey kilmartin

    Pulls done at 245
    Deadlifts at 325 10/10/10
    Strict mu 1/1/1/2/1/2 those were tough grip was shot

    Played with some OHS triples emotm for a bit started at 95 and worked up to 225 easy

    Good mornings for back work

    Metcon
    16 hsc
    9mu (not happy here but will fix it)
    30 ctb
    9 rounds (set up was not good at my gym had to walk 20 ft from wall ball spot to rig lost lots of time there)

    Punishment for mu performance above-
    EMOTM x6
    25 du
    3 mu
    (Done in same minute)

  5. Snatch pulls at 245
    Wod

    0-2: 18 hang squat cleans

    3-6: 10 MU

    7-10: 21 C2B (need to tape the pull up bar down here)

    AMRAP 6: 8+7

  6. One Session
    A. Metcon
    Suitcase Lunges (subbed for cleans): 20
    Muscle Ups: 12
    C2B: 21
    S2OH (subbed for C&J): 20
    AMRAP: 8+3. None of us truly know the real round. Ahead of Juan who was ahead of B who was behind Jon See…. The world may never know.

    B. 5×10 C2B

    C. 10min recovery bike

  7. One session
    Metcon
    UB dubs into 21 hsc

    16 muscle ups

    8 chest to bars ???? sucked . Will improve this

    Last Metcon , insert what Shannon said lol

    Due to poor performance on c2b,
    Team Wod with B
    50 cj @155
    100 c2b
    6:37

  8. AM:
    A. Snatch Pulls 148#
    B1. Deadlifts 176# 10,10,10 should have gone to 183# did math wrong
    B2. After 8 attempts I got 1
    C. Bike 96 cal I think

    PM:
    0-2. DU unbroken, 11 hang sqt cleans
    3-6. 3 MU
    7-10. Subbed c2b for strict pullups had no grips and my hands tore last week ….got 11
    11-17. 7+2.
    Not great for me I can do better just wasn’t feeling it today.

    *went in on Thursday and got 5 strict MU not easy but at least I was getting them. Also did emom x18 of 123# squat snatches (failed 3 reps) this is 2# higher than the emom I did last Thursday.

  9. Joshua Rosenthal

    lengthed the metcon to work on weaknesses, neglected to warm up double unders.

    A – Three position snatch pulls, worked light trying to fix some very bad habits.

    B – Adjusted Metcon
    1-3 min: 100 d.u. + 3 hng full clns at 135
    rest 1 minute
    4-9 min: 30 cal row + 1 m.up (a few misses)
    rest 1 minute
    10-13 min: 15 C+Jrk at 135 + 3 ctb (I had nothing)
    rest 1 minute
    14-20: amrap 6 wb 30lb 6 t2b – 6 rounds (probably best one)

    did some light deadlifts to remember the lift and worked some m.up technique, got a couple

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