A.
Three sets, not for time, of:
Rope Climb x 2 ascents
Handstand Walk x 10-15 meters
L-Sit Hold x 60 seconds (accumulate the time if you need to)
60+: Wall Walk x 3 ascents or Handstand Walk with assistance
B.
Four sets for max reps of:
30 seconds of Power Snatch @ 50% of 1-RM Snatch
Rest 90 seconds
Note the weight used and the reps achieved.
C.
40-49:
For time:
5 Snatches (155/115 lbs)
50 Double-Unders
40 Wall Ball Shots (30 lbs to 10′ target; 20 lbs to 10′ target)
30 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Snatches (155/115 lbs)
50-54:
For time:
5 Snatches (135/95 lbs)
50 Double-Unders
40 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
20 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Snatches (135/95 lbs)
55-59:
For time:
5 Snatches (115/75 lbs)
50 Double-Unders
40 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
30 Pull-Ups
50 Double-Unders
5 Snatches (115/75 lbs)
60+:
For time:
5 Snatches (95/65 lbs)
50 Double-Unders
40 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
20 Pull-Ups
50 Double-Unders
5 Snatches (95/65 lbs)
Gym only open an hour. Did a team workout with class with my 12-yr old.
2016m row buy in
then 4 rounds:
15 Synchronized bar facing burpees
12 deadlifts
9 hang power cleans
6 push press
3 front squats
2017m row cash out.
(155#)
Fun workout.
Vacation gym. Shoulders felt better today.
A. Wall walks and L-sits. Rope N/A.
B. 75# 7/8/8/6.
C. WB and rope N/A. Subbed FS. NFT.
5 Snatches (95#)
10 FS (95#) UB
10 FS (115#)
30 PUs (12/10/8)
10 FS (135#)
10 FS (145#)
5 Snatches (95#)
Airdyne 5 sets of 1 min on/1 min off (180 cals)
A. Done (Pr’d HS walk (38′))
B. 93# Reps: 9, 8, 10, 10
C.11:44 (snatch 135)
A. Rope Climbs, HS walks (had a couple of about 10′) – did these at the end of my workout
B. Power Snatches – 9 for all four sets
C. WOD – 7:47
Snatches – singles
DU’s – 34 (tripped up) + 16
WBS – 25 + 15
PU’s – 10, 7, 1, 1, 1
DU’s – unbroken
Snatches – singles
Fun day and a great way to move into 2017. A: Did 6 towel pull ups and Alternated the 60 sec L sit with tuck then one leg extended then the other, than both. Struggle with these. It’s now on my goals for 2017. B: Spent 12 minute working up to 175lb snatch then Power Snatch @ 105lbs 10; 10; 11; 11 C: 7:58 Wow no shoulders on this! Missed the first three Snatches. All singles. I’d like to say they were quick, but…I also learned a slick 30lb wall ball and cold hands don’t mix well in my garage.… Read more »
A. 2 legless-50′ HSW- L-sits 10-15 secs a set ( half way Thru the second minute they look more like a saggy L)
B. 100# – 10/11/11/12
C. 7:38
Hope all of you have a happy and safe New Year.
B. 10-8-8-8-8. 110#
C. 5:40 w/135# dubs held me up. Unbroken wallballs 10/5/5 ctb
Time to go swimming
Wodapalooza first WOD released tomorrow.
Great work Jeff, solid time!
Did yesterdays Programming:
A:PP: up to 100 kg
B: Split squats 5*8 20-30-40-50 kg easy
Batwings 10 kgs
C: Done always 8 UB ch2b
A. Done
B. 11,10,11,10 @ 51 kg
C. 6:25
WOW Bjorn..thats crazy fast ..LOL
good job!!!
Thanks:-)
Did the first snatches unbroken and the double unders too (that was 1 min); wallballs 25+15, c2b 20+6+4 (both sections around 2 min each), dubs unbroken and the last snatches 3+2
Nice work Bjorn!!! Did you TnG the snatches or do fast singles?
Haha, just saw your note below!