WOD
AMRAP 12:
3 Hang Squat Snatches (135/95)
6 Ring Dips
9 Toes to Bar
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ENDURANCE
5-7 min warm up
10 x :20 all out sprint
Full recovery between sets
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No coincidence that Kathy and Erica are our most dedicated Daybreakers and have a December full of PR's. Congrats ladies!
AMRAP 12:
3 Hang Squat Snatches (135/95)
6 Ring Dips
9 Toes to Bar
5-7 min warm up
10 x :20 all out sprint
Full recovery between sets
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31 Comments
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4+7 (95#) no energy today
6 (95#) No squat just snatch
6 rounds 30#, red band, TTB/KU – alternating – working on stringing them together – did sets of 2/3
4+15. 65#. Going for squat snatches but mostly ended up with snatches. Squat snatches/OHS = my nemesis. Thx for the coaching this morning Michele! I’ll get there. TTB sets of 2/3
4+3 Rx. That’s a lot of weight for me. Happy to have gotten that far. Great coaching makes a difference! Thanks, Michele.
7+1 rx. did a muscle up to get up for the ring dips (7th round i broke and had to do an extra muscle up. gross). intended to go strict on all my rings dips but had to kip 4 of them in the last 2 rounds
7+9 mod: 3 squats with 30# med ball/6 cal bike/9 GHD
Jan total 35,732
5+1 @ 55# (stayed light because I have trouble getting under the bar in a squat snatch) and red band (one knee) for most dips — got a few un-banded dips in (strict…I don’t know how to kip them).
7+8 Rx
6 + 3 75#, still nursing shoulder overhead. Then I got crushed by Erica in Rise n grind.
5+1 65#/ rb dips
Cash out: rise n grind
Playing around with a box rope and got the most consecutive du’s ever (10?) bye bye starbii
Had to do 10# more than me, eh? Congrats on the dubs…anything is better than our “performance” with them last night.
5 + 6 Rx
Big PR on this one. Last time we did it in July 2014, I made it thru 5 + 12 @ 115#. Was 6 reps behind my pace on that one but 20# heavier. I’ll take that.
Snatches were a struggle but got better as WOD went on. Was able to link almost all 3 together except for a few failed here and there where I had to do a single or double.
6+4 85#. Michele thank you for your coaching. Huge help!
3+13 @ 75# too many failed snatches hence the low rounds. took a while to warm up.
8 + 4
(75# hang squat cleans; 44# Russian swings for dips; GHD sit ups for toes to bar)
7+7 95#
7+6 85#
4+2 45#, red band dips, alternated knee up/ttb to work on kip but only “counted” ttb so that took forever…
Endurance wod after on the bike. 100 cal/4.2 (miles?) total at the end.
7 @95#
5 rounds (subbed GHD dips for ring dips)
All squat snatches and dips unbroken
6+8rx
7+3 — 55#, red band ring dips. Went banded for a sore elbow. Light weight on the snatches but it felt like an accomplishment because the squat snatch is the hardest movement for me of all. Sets of 5/4 on TTB before dropping to singles in rd 7
6+3 – 115# / Red Band RDs
6+3Rx
4-4 last time
Huge improvement. Nice work.
30#, bench dips, kipping knees up. 6+3.
3+7 Rx, I haven’t snatched in awhile and it showed tonight!
5+11 (115#). Snatches were for the most part really ugly. Failed at least five which added some time. 20# heavier than last time though. Unbroken on first three sets of TTB and then 5/4, 6/3, 2
4 rds Squat cleans because… mobility!
6 rounds
65# hang squat snatch
Dips w/blue band
knee ups