Tuesday, 030116

  
Mickey
Competition:

 1 or 2 sessions 

A. Power snatch – 70% of yesterday’s snatch X 2 each  min X 10 min 

B. Thruster – rack – 1RM in 12-15 min 

Rest 2 min

AMRAP @75% of your 1RM 

Rest 5 min X 2 

C. MAP training ; high %; but focusing on sustainability 

AMRAP 5

9 t2b

10/8 cal bike 

11 KB swings 70/53

Rest 2 min

AMRAP 10 

5 muscle ups 

30′ hs walk

15 cal row

Into 

10 min @50-60% on bike flush 

D. Assistance Work 

5-7 rds of 30′ heavy yoke walks

+

20 alt tgu 

+

4×15 ghd situps – w pause parallel to floor last rep

9 thoughts on “Tuesday, 030116”

  1. A. Warm up done
    5 min of dynamic movement
    AMRAP 10- strict Cindy
    6 minutes :30/:30 bike
    B. Snatch EMOM- 55,55,55,57,57,57,59,59,59,55 kg
    C. Max- 80 kg
    AMRAP @ 60kg (10 reps/9 reps)
    Pm:
    AMRAP 5- 3+20
    AMRAP 10- 4+3
    Bike- done
    4×15 weighted sit ups (25# db)

  2. A. Warm up
    5 min dynamic movement
    Amrap 10 strict Cindy
    6 min AB :30/:30

    B. Snatch stayed at 48kg

    C. 1RM Thruster 75kg PR
    Amrap @ 56k 7/8 reps

    Amrap 5 = 3+24 I think
    Amrap 10 = 3+HS walk completed

    10 min AB flush done.

  3. Two Sessions
    AM:
    Warm-up
    5 min dynamic movement
    AMRAP 10
    Strict Cindy
    6 min bike :30/:30(10 banded cap squeezes)

    A.Snatch emom x10 @70% x2
    -0-2 min mark @70k
    -2-10 @80

    B. Thruster 1RM
    -140k

    C. AMRAP of B @75%
    -105 x8

    PM:
    A. WOD 1
    -4

    WOD 2
    -5

    Rest 5 min

    WOD 2 again as AMRAP 5
    -3 +1

    B. Crossover symmetry

  4. mickey kilmartin

    One session
    Warmup 5 rounds nft
    250 m row
    10 back ext
    10 DB rows each arm
    10 strict hspu
    1 legless rope climb
    1 regular rope climb

    Snatches done at 165
    Thruster 260
    AMRAP at 205 10/10

    Metcons 3+20/4+13 calories on 5th round (both done with rower)

    Out of time tonight will do accessory work tomorrow as add on

  5. Snatches at 80kg

    Thruster 100kg

    Amrap at 75
    12/13

    Metcons
    Had no idea on either
    Wod 1 race with Shannon

    Wod 2 race with Juan

    10 mins on bike done

  6. Snatches done at 165 for 6 min, 170 for 4 min

    Thruster
    235lbs missed 245lb
    Amrap at 185
    6 then 8

    Metcon 1-
    3+4
    Metcon 2-
    4+3

  7. Brandon Petersen

    A. Warmup Done with group.
    B. Snatch 155 x 4 min , 165 x 5 min , 176 x 1 min
    C. 231lbs
    D.
    amrap 5 – 3 +23
    amrap 10 – 5 + 3

    rest 5 min

    did amrap 5 of the second amrap 10
    2+ the 5 muscle ups, 30′ walk and 10 calories on row

    then some stretching and recovery work in the evening

  8. A. Warm Up
    500 Meter Row
    3 Rounds of Strict Cindy
    5 mins Dynamic Movements (inch worms, high knees, butt kicks, side steps, air squats)

    B. Snatch EMOM at 50kg – Stayed a few kgs lighter then I would have gone. Transition between snatches pulls back.

    C. Max 75kg – didn’t go for 78kg (started over extending back)

    D. AMRAP of Thrusters: 13/13

    E. AMRAPS
    3+17 – cautious on KBs
    3+HS Walk + 8 Cals (4 cals short of 4 rounds) – handstand walkssssssssssssss
    Bike – Done

  9. Corrin Lemieux

    Nice long warmup today

    Snatches 55kg

    Thruster 85kg Max
    63 drop set 15/11

    EMOMx 5
    5 strict hspu + 10 Kipping

    5 minute Amrap 4 rounds (I think)
    10 minute Amrap 4 rounds complete

    5 minutes on bike + ghd + tgu

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