Happy Birthday Tori!
am
A. Snatch – 1.1 cluster; rest :15 between – to max for the day
B. Clean Pull – up to 3RM
*making sure to hit positions and this to actual be a CLEAN PULL; not a grinding CG DL
pm
A. MAP Training
amrap 12
row 400m
30 wall balls
20 slam ball over shoulders (alt shoulders) 50/30
rest 5 min
amrap 6
5 hang power cleans 185/123
10 cal bike
30’ HS Walk
A. Snatch cluster
-110
B. Clean pulls
-170
C. Wod1
-3+270m
Wod2
-4+5
A. Snatch cluster: 130
B. Clean pull 3RM: 225**
C. AMRAP 12 *2+400m+30wb*
AMRAP 6 *2+15*
**+4 rounds HPC and hs walk after time bc I needed the extra work 🙂
Accessory work –
E. Strict Pull-ups: 8.7.6.5.4.4
F. GHD SUs 10×10
G. SA DB row @40# 4 sets 8/hand
A snatch cluster 235
B clean pulls 365
Amrap 12
3 rounds
Amrap 6
2 rounds
A-Quad still tight from yesterday so did power snatches hit 205 cluster
B- 335( got slow stopped here)
C- metcon no slam ball so did 70# db 1arm snatches alternating. Not sure what difference that makes but it sucked none the less
Wod 1-2+6 snatches/wod 2-(no bike so rowed 10 cal) 4 even/ rest 2 minutes then 20 MU for time (3 min even)
Clean cluster: 209
Clean pulls: 253
Wod 1: 3 + 99m
Wod 2: 4 + 5
Snatch – worked positioning, getting the bar into my Hip 105#
Am rap 1- 2 + 400 + 30wb
Am rap 2- 2 + 5
Snatxh which Chase Monster
Hit 95, hit 100 for 1
Clean pulls at 150
Metcon 1
3 + 234 m
Metcon 2
3+15
A. Snatch cluster…meh not the greatest day. Bar was very far out front. Didn’t go higher than 65kg/143#
B. Clean pulls..built up to 3 pulls at 100kg/220# and got 105kg/231# for 2
C. Workouts
AMRAP 12
400 m row
30 wall balls (14# to 10′)
20 slam ball over shoulder (30#)
2+440
Went UB on wall balls first 2 rounds and 17/3/5/5 on last round. Stayed at 2:00 on Rower for first round/ 2:05 on second/ 2:08 on last..goal was to push wall balls so had to try to find a good pace on the rower.
AMRAP 6
5 HPC at 123#
10 cal bike
15 plate thrusters (25# bumper plate)
2+12
All UB but transitions were slow
4 ROUNDS (added in)
10 DL at 173#
10 burpee (no push up)
10 wall balls
40 dubs
Totally forgot to look at the clock…went UB on deads on all rounds except one. Walls balls UB. Burpees are burpees. Tripped one round on dubs at 38. Sweaty sweaty day!
A. Snatch Cluster…. Meh. 63kg/139lbs
B. Clean Pulls: 105kg/231lbs and 108kg/237lbs…. Probably not great form on these at second weight though…. Woof.
C.
AMRAP 12: 3+70m
AMRAP 6: 3+5
D. Added in accessory work of 4 rounds:
20 GHDs
5 Strict Ring Dips
1:00 Wall Sit Hold
All of the fitness, Tori. All of the fitness.
Thursday 12/1015:
Solo 7am
A. EOMOM 20′ Snatch 1.1: up to 190.
straight into
B. EOMOM 20′ C/J up to 255, 2×230.
psyched since that is an OLY total PR (and not my current PR for either).
3′ rest
C. 12 AMRAP: 2 rounds+400+27WB
Row 400, 30 WB, 10×100# atlas stone to shoulder.
5′ rest
D. 6′ AMRAP: 3′ shy of 3 rounds Rx
5 HPC 185, 10 Cal bike, 30′ HS Walk.
E. 5′ EMOM: Bar MUx2 (skill work for me).
what fun!