WOD:
A. Power or Squat Snatch to OHS Cluster: E3MOM for 12 minutes
2 power or squat snatch to 3 OHS
B. Ascending 12 minute AMRAP of:
1 OHS 95/65 RX+ 135/95 (55 and over 75/55)
1 pull-up to 1 toes to bar RX+ 1 muscle-up to 1 toes through rings
1 HSPU RX+ strict HSPU (55 and over 4″ rise)
2 OHS 95/65 RX+ 135/95 (55 and over 75/55)
2 pull-up to 2 toes to bar RX+ 2 muscle-up to 2 toes through rings
2 HSPU RX+ strict HSPU (55 and over 4″ rise)
3,3,3…4,4,4…5,5,5,…
Lunch time crew paying bills!
Nice V-ups Skyler and Eric! 🙂
Joe L. went full beast-mode this morning–showed the rest of us mere mortals the proper way to perform this workout!
A) Built up to 125.
B) 6+20 @115, scaled HSPU to 115 strict press
WOD 1 – Yesterday’s :
A. 140 – 150 – 160 – 160 – 150 – 140
B. 7:30 (run, row, run)
WOD 2 – Today’s :
A. 135 cluster across
B. 5 + 23 rx+
A. 115-135-145-150
B. 6+3 Rx+
A: 70, 75, 80, 85
B: 3+4 Rx+
A.70-75-80-85
B. 3+7 (80#, MUs, strict HSPU)
A) 65-75-85-95
B) 6+14 RX’ed
Great job Shana & Melissa both doing MU’s!!! Nice job ladies
A: 115-125-135-135
B: 5+4 RX+ (dang OHS!)
– great job 9:15!!!!
A. 65-70-75-80
B. 7+6 Rx’d
A. 95-105-115-125
B. 4+5 @ 95# with muscle ups and strict HSPU
A. 95-115-135-155
B. 6+22 RX
6+11 Rx’ed with MU, had the kip the HSPU in later rounds. Triceps feelin’ SWOLE after all that!
Kodi and The Mac just killing it at 4:15 class
A. 75-75-115-115, 1 Power + 1 Squat + 3 OHS
— I chose to go light and focus on being smooth. Smooth is fast.
B. 6+11 RX+
A. 135-155-165-175
B. 6+9 rx+