Jessa.
1. Snatch
3 x max reps tng at 80% of 1RM
These can be power or squat. Rest as needed between sets.
2. Front Squat
1RM
3. "Lynne"
5 rounds of:
max reps of Body weight Bench Press
max reps of Strict Pull ups
-No rest between movements.
-Rest 3 mins between rounds.
-if the pull ups go below 10 reps for any round turn them into kipping pull ups.
4. Burner
4 RFT:
12 Cals on Rower
6 Burpee Box Jump Overs, 24/20"- jumping onto the box is allowed but not required.
Distance for subbing runs for rows?
ReplyDeleteSince it's a burner and suppose to be a relatively short time frame (2-6mins), i would say to sub 200m runs
Delete400m bro! Lol
Deletethat would make the wod to long and defeat the purpose of a "burner"
DeleteCrank her up as fast as you can and go for the 12 calories.
DeleteSDHP...
Delete1 - 155 x 4-4-4 (1st rep power then slowly lower and lower to a squat)
ReplyDelete2 - 315, had plenty more but was getting short on time
3 - 8/12, 8/10, 6/10, 5/6, 4/10 (kipping)
Did this on the 3:00's due to time.
4 - not today, things were taking too long
28, 6'0", 185#
Delete1) 140 (5/5/5)
ReplyDelete2) 275# Old PR
3) Lynne @ 150
(20/20-15/15-16/10-10/10-11/10)=137 (Old PR was 122 @145 w/kipping pullups)
4) Later...
4) done in 4 flat... that was a good one
DeleteLynne was done at body weight and all pull ups were strict.
1. 165#, 5-5-6.... Felt really solid for all the reps.
ReplyDelete2. 315#, 330# F... PR is 325#
3. 175#, 10/14, 9/13, 5/8, 6/9, 7/9...didn't have a spotter so wasn't able to max out the presses. Pull ups, strict+kipping.
4. 4:53.... Nice burner to end the day.
Squat snatch btw.
Delete-snatches @195 (about 80%of all time 1rm-245) 5,7,4 feel good about these. Haven't snatched anywhere near here in a long time
ReplyDelete-Lynne ish - 210 bench/strict pullups: 12/12, 11/10, 7/10. Switched to hrpu and ring rows for last 2 rounds- 16/17, 20/18. Shoulder felt ok just being careful
-front squat-355 (5#pr), 365 faill. I have this next time
-burner- 4:10. Wow. Went out too hard on first row but I guess that's the point!?!?!!
Montoyas burpee box jump overs are ninja-esque!
1. 205
ReplyDelete2. 365 - ties pr, (385f)
3. Couldn't do Lynne because of AC joint sprain in left shoulder. Feeling better, but still at about 85% recovery. Did our gym's wod instead.
1. 185- 5-5-4 squat/power snatch combo. Felt a bit jerky and inconsistent with it this Mornin.
ReplyDelete2. 395 (pr 405)
3. 225# bench
15/32
13/30
10/24
10/24
9/22
4. 5:02 burpee box jump overs suck. Haha
Damn Dex! Beast!
DeleteDude that was strict pull-ups Dex?
DeleteOh noooo I did strict to about #16-17 on each set then went butterfly. Haha my bad.
Delete1. Snatch
ReplyDeleteTNG Snatch 125# 9, 6, 13 (last 3 squat)
Snatch has improved tremendously, so happy.
2. Front Squat
1RM-280# 5lbs PR (Also very happy)
3. "Lynne" 170#
1.20/19
2.13/10
3.13/3+7kip
4.11/9+1kip
5.10/10
Chest hurts already, depleted all of my ATP no doubt.
4. Burner
4 RFT:
12 45# SDHP
6 Burpee Box Jump Overs, 24 onto box
2:41
Awesome!
Could have got more pull ups easily but I wanted to do as many strict and Ben said get to 10 anyway so I stopped at 10 if I had to kip. Should have done more now I think of it. *shrugs*
Delete175 5 5 3 started to rip
ReplyDelete275
225 8 8 8 8 6 didn't do pull ups my biceps are fried from joking around the on the rings the other day
4:54
1. 3x max reps snatch @ 165#- 5,6,6
ReplyDelete2. 1 RM ft squat 315#
3. Lynne @ 195#- 11/12, 10/11, 8/10, 7/8+5kip, 6/8+5kip
4. later ran out of time!
1. @154- 6-7-8 all power snatch
ReplyDelete2. 308
3. @205...10/12, 8/11, 7/9....right trap and bicep tendon on right shoulder started to flare up. Ended the bench and finished 2 sets of pull ups.
4. 4:58
1. all sets 5 reps... grip was limiting factor on these... felt strong
ReplyDelete2.210 215(f)
3. @ 135( a little over bw)... strict pull ups
6/10;5/10;4/10;5/7;4/7
4. 5:00 even
felt good today
1) 3 sets of squat snatch @ 135 - 5/3,3/7 (missed 4th rep in 2nd set, picked up and did 3 more)
ReplyDelete1 set of power snatch @ 185 - 5 reps
2) 365# (30# PR)
3) @210 - 13/15, 10/13, 8/10, 8/11, 9/12 (reversed my PU grip on rounds 4&5)
4) 3:41. Thought i was gonna eat it on some of the box jumps towards the end!
Nice work!!
Delete1) 3-6-5 @ 95#
ReplyDelete2) 180 - Probably could have done 185, but I was in our high school gym with weird squat racks - and I got nervous on 180 - so I didn't even try it (there is a bar along the side that freaks me out when I am squatting heavy...)
3) Only used 100lbs for bench since I did not have a spot - so I didn't strain myself/max out "truly"
Did strict pull-ups round 1-3 and 5.
5/8 - 5/7 - 5/6 - 5/20 - 5/5
4) My math was stupid for subbing SDHP for rowing. It usually takes me about 2-3 pulls per calorie, so I thought, "I will do 36 SDHP w/ 45lb bar per round." Before I figured out how incorrect this logic was, I was already into round 2 - so I just finished it out. Time: 8:23
M/20/5'11"/175
ReplyDelete1. 9-7-8 @ 160# (power)
2. Felt something tweak in the back of my hip while warming up the FS's, so didn't continue with these.
3. ya I'm pathetic at bench,
- 135# for first 3 rounds, then 115# for rounds 4-5
- 20# weight vest kipping pull-ups instead of strict
16/23, 11/16, 7/12, 10/12, 10/10
4. Skipped.
1). 165 7,6,6
ReplyDelete2). 275
3). 165: 21/20, 17/19, 15/14, 12/12, 13/12
4). No time
1. 155lb 5-6-7
ReplyDelete2. 375# PR!
3. 18/12
12/8+2 Kipping
10/14 Kipping
10/10 Kipping
7/11 Kipping
4. 5:38
2. 165 Bodyweight
Delete1. 175# (1. 8 reps 2. 6 reps 3. 5 reps)
ReplyDelete2. 310#
3. Bodyweight 165#
1. 25/18
2. 17/13
3. 11/10
4. 10/10
5. 10/10
(all pull ups strict)
4. 4:07 RXd
1-185 (2-fail, 4, 3) was not feeling the pulling power today.
ReplyDelete2-325 pr
3-84rx
4-5:42rx
1. Snatch TNG #125 6,6,8
ReplyDelete2. Front Squat #235, #245 fail
3 Bodyweight #165
13/14
12/16
11/12
8/12
8/11
4. 4:48 rx
1. 185# 4,4,3
ReplyDelete2. 345, 350fail
3. 185#
21/17
18/15
13/13
11/12
11/11
1) 165 X 8, 10, 2(11)..botched the second rep but regrippped the bar to continue with the TNG for 11
ReplyDelete2) 325#
3) Lynne - 14/10, 13/12, 12/11, 12/11, 9/10 = Total 114
4) Burner - 3:53
Bench was at 185#
DeleteM/5'9 140# 14 yrs old:
ReplyDelete1: 7,7,6,5 (95 lb)
2: 185 PR
3: 16/15 12/11 12/8 10/9 15/10 (95 lb bench, Kipping pull ups)
4: 5:11 RX
F/25/150#
ReplyDelete1. @123# 4-4-4
2. 205# did OHS instead, I haven't done it in a while and that was the lift we were doing at our gym.
3. Body weight 150#
8/10, 8/10, 8/7, 8/8, 8/6
4. 5:39
M/27/235#
ReplyDelete1. @205# 3-6-7 used OLY lifting straps for last 2 sets.
2. 415#
3. Didn't do Lynne, shoulders are in agony from inflammation.
4. 3:43
1) 165
ReplyDelete2) 350
3) 12/10 across
4) 5:37
1. 135, 5,5,7
ReplyDelete2.275 285f
3. 155 20&11,15&10,11&10,10&10,7&10w/lip
4 3:36 sub 12sdhp for row