WOD
Hang Power Snatch
5 x 5 reps, across at 75%
“Randy’s Row”
3 Rounds:
25 Snatches (75/55)
500 Meter Row
Post Weight and Time to Comments.
ENDURANCE
Run or Row
2x3min
2x2min
2x1min
2x:30
*2 min easy between efforts
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Hang Power Snatch – 45#
Randy’s Row – 17:19, 35#
HPS 50#
Randy’s Row 13:48 or 15:38 or I don’t know …I may have looked at the wrong clock, 40#
Hang Power Snatch – 105#
“Randy’s Row” – 11:48 Rx (roughly a minute off my PR pace. Time for a rest day.)
155#, 4 sets.
quit the workout 12 snatches in to the 3rd round. too many deadlifts recently, figured id save my back for friday’s thrusters
HPS 75#
Randy and his row – 14:03 Rx. I think first set was 20/5, then 15/10, 13/6/6
Rest day tomorrow.
HPS: 115#
Randy’s Row: 12:13 Rx.
HPS: 45#
Randy’s Row -15:03 with HPSs at 35#
HPS 65#
Randy’s Row 15:58 RX
Cash out: rise n grind
Hang Snatch — all squat snatches75# 4 rnds last rnd dropped to 55#
13:41 15 cal assault bike / 45# snatches all unbroken
RR 15:10 Rx / 95# 5 x5
a “gentle” rise and grind after
legs are smoked
95# Hang Power Cleans
12:56rx (:50 off pr)
***Hang Power Snatch
15:34 Rx – 1 warm up round- got 2 at 75# then 4×5 at 65#. I just have to say this WOD left me starving! Literally ate the equivalent of two meals and a snack when I got home.
14:31 Rx
5 x 5 did 80# hang power cleans
Randy’s row: 12:21 with 55# power cleans
65# HPS
17:08 (from the hang)
HPS – 135#
12:22 – subbed HPS
Legs were too sore to Snatch from the floor
13:38 rx
75# hps
12:20 55# HPC
Did 75# 5×5 after
65# HPS 14:19 35#
65# HPS 15:07 45#
60# HPS 1517 45#
HPS – 135#… Felt good
13:39 – half rx half hps
Had to switch to hps half way through (back)
155#
11:20 w/20 hang power snatches per round
Swim WOD (stowe): 200m (50 push ups); 200m (50 sit ups); 200m (50 squats); 200m
15:21 Rx, not a PR, snatches felt heavy