Tuesdsy, 020916

  
Tasia’s Row repeats from Mondsy (insert jaw dropping emoticon)


Competition / Performance:

1 or 2 sessions: 

A. Power Snatch – every :60; perform tng 3 rep x 10 minutes; starting at 135/93;  Athletes goal is to climb to max 3 rep here, in time durations, while also making sure the lifts are made. 

B. 4 rds 

20 OHS 115/83

20 Box jumps (step down) 30/24

rest recovery 

C. 4 rds 

15 kb swings 70/53

12/10 cal bike   

9 burpee touch’s 

D. Assistance Work 

Strict bodyweight Pullups 3 x max sets

+

DB SA Rows 12-15 reps x 4 sets each; lighter today and eccentric focus 

+

GHD Back Ext 4 x 15; weighted in some cases 

11 thoughts on “Tuesdsy, 020916”

  1. Joshua Rosenthal

    A. P. Sntch 10 min emom, 3 singles (not tng) 95×5, 100, 105×2, 110, 115
    B. Metcon, put a 15 min cap for 20 ovhd sqt + 20 bx jmp 30″ 3+7
    C. 4 rounds – 15 kb 72, (round 1-12 cal ab, rnds 2-3 30 d.u.) 9 touch burpees 10:28 … we were taking turns on the bike.

    An easy bar for the rest of you to clear – not bad for me

  2. A. 121#x3, 125×2. I did this prior to class then stuck with 105# in the emom.

    B. 10:27 all Ohs unbroken just my box jumps not fast.

    C. 9:10. Damn bike lol

    Will do weighted pullups Thursday didn’t have time.

  3. Power Snatch 200 # triple PR
    metcons in a time crunch so minimized rest time
    10:12 BJ step downs killed me ohs were fine
    Rest 10 minutes
    6:42 (rower no bike at gym)
    Rest 5 minutes
    100 dus
    20 MU AFAP (5:05)

    Accessory work done
    Pullups 20/16/16

  4. One Session
    Went slower and more cautious then usual to test the back out

    A. OHS/Box Jumps – 10:13 – slow and cautious on OHS. The burrrrrrn on box jump steps downs!

    B. KB Swing/Bike/Burpee Touches – 9:23 – used 35lb kettle bell and did them as a strict movement for the most part. Bottom position, no bueno.

    C. 5 Rounds:
    1 Legless Rope Climb
    5 Strict Defecit HSPU w/45lbs plates

    D.
    Strict Body Weight Pull Ups 13/10/7
    DB Rows 4 x 12 each arm – 35lbs
    Back Extensions 4 x 15

  5. A. Built up to 50 kg…tried 55kg and got 2 but couldn’t get third. After 2 tries dropped back down to 50 and just got some volume in
    B. 11:41
    C. 10:11
    D. Accessory work:
    A. 3×10 strict pull ups
    B. 4×15 SA DB rows w/ 35# DB
    C. 4×15 GHD back extensions

  6. Power snatch Emom up to 143#

    Wod 1: 7:04

    Wod 2: subbed 8 cal ski erg for kb swing.. 8:04

    Emom: 10 HSPU x 10 min.

    Accessory work

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