Regionals:
1st
A. Snatch Complex: SqT Snatch x 3 TnG + 5 OHS; build to max for the day
B. Back SqT – 1RM with 5 second pause in hole + 2×3@80% no pause (speed)
C.
75 Power Snatch’s 75/55 AFAP
rest 3 minutes
30 rope climbs
2nd
A. Running Clock
3 rds afap
40 alt Pistols
10 Muscle Ups
12 Hang Power Cleans 185/123
rest 10 minutes
21-15-9-15-21
cal bike
Burpees
B. Assistance Work
7 rds
30’ Yoke Walk (heavy)
:15-:20 L Sit hold
Double DB bent over row 7-9 reps
2017:
Competition:
1st
A. Snatch Complex: SqT Snatch x 3 TnG + 5 OHS; build to max for the day
B. Back SqT – 1RM with 4 second pause in hole + 3×3@85% no pause (speed)
C.
75 Power Snatch’s 75/55 AFAP
rest 3 minutes
30 rope climbs
2nd: Join Regionals Folks
A. Running Clock
3 rds afap
40 alt Pistols
10 Muscle Ups
12 Hang Power Cleans 185/123
rest 10 minutes
21-15-9-15-21
cal bike
Burpees
B. Assistance Work
7 rds
30’ Yoke Walk (heavy)
:15-:20 L Sit hold
Double DB bent over row 7-9 reps
Performance:
A. Snatch Complex: SqT Snatch x 3 TnG + 5 OHS; build to max for the day
B. Back SqT – 1RM with 4 second pause in hole + 3×3@85% no pause (speed)
C. 3 rds afap
40 alt Pistols
10 Muscle Ups
12 Hang Power Cleans 185/123
D. Assistance Work with time you have left (if any)
Am:
A. 65 kg
B. 105kg
Drop at 85kg
C. 75 snatches- 4:48
30 rope climbs- 11:12
AM
65 kg complex (143)
Back squat 5 second pause 115 kg (253)
Randy 3:33
Rest 3:00
Rope climbs (running clock) ended 30 @ 18:13
Snatch Complex 121#
Front Squat heavy 2 rep 204#
75 Snatches 5:04
30 Rope climbs 14:04
Wod 1 12:48 did 7 Mu each round
Wod 2 12something think unsure time
Accessory Work
3 rounds
Cross over symmetry
:12 sec list on Pbars
AM:
A. Snatch complex
-100
B. Back squats 1RM w/ 5sec pause
-185
+
1 drop set
C. 75 snatches AFAP
-2:41
Rest 3 min
D. Only had time for 15 rope climbs
PM:
A. EMOM x 18
1: 5 DL @315
2: 5 strict c2b pull-ups
3: 10-12 pistols
B. 21-15-9-15-21
-8:39
C. Accessory work
– completed
Regional folks:
Make sure to add in your accessory. Do not think of it as an option. These little things may seem tedious and boring but they go a long way. They are just as important as the heavy weights and grueling workouts. Fine the time, whether it’s 5 or 10 minutes. Get the work in, I promise those 5 or 10 minutes add up and will go a long way.
Body felt a bit sluggish but good to have the Friday night crew together ????
A. 60kg (lost hook grip on last snatch of 63kg)
B. Back Squat – 105kg
C. 75 Snatches – 3:52
D. 30 Rope Climbs – 13:23 …. Woof
E. 21/15/9/15/21 Bike and Burpee – 13:29
Snatch: stayed light.
Back squat: 264#
Randy: 2:53
No rope climbs.
Double under/pistol wod.
Bike/burpee: 11:05
Accessory work.
snatches at 91KG
squats at 150
drop sets at 120
Randy at 3:03
30 rope climbs
Unsure, whatever Juan got +10-15 seconds
Bike/Burpee workout
8:59
Snatch complex
90kg
Squat 150kg
Randy-3:48
Rope climbs- 8:57
Bike burpee- 11:08
Ninja on the rope!