WOD
AMRAP 12:
1000 Meter Row
30 Wall Balls (20/14)
15 Hang Power Snatches (135/95)
60 Sit Ups
15 Muscle Ups
Post Reps To Comments.
Compare Scores HERE
BARBELL CLUB
Hang Squat Snatch
1 Rep Heavy
Dumbbell Incline Bench: 3 sets x 10 reps
Tricep Push Downs: 3 sets x 10 reps
Bicep Curls: 3 sets x 10 reps
GHD sit ups: 3 sets x 25 reps
105, bike, 35# kb, 55# HPS, hollow rocks
got to 57 sit ups – front squats instead of wall balls (8#), cleans instead of snatches (65#)
44 GHD back extensions
50cal AD
30 kbs 35#
snatch 90#
Cash-out – barbell
5 MUT/105#
Barbell -115# 3RM -got 2 @125# but failed on 3rd attempt
55 SUs, WB #12 ( sorry Ada) didn’t get orange line every time, 40#
got to 3 Bar MUs. Scaled the snatch to 95#. I’m not well.
2 mu rx
6 muscle-ups RX
10 MUT from one leg/ 65# /4:04 row
135# 1 MUT
3 MUT, #55
7 MUT 115#
4 MUs 105#
10 MU’s (115)
1 MUT. 75#
At cap: 50c bike/30 FS 10#/400m run/45 sit-ups … then finished last 15 sit-ups and 200 m run
11 MUs RX (PR — 7 on 8/2015, 8 on 9/2014)
Notes… row 1:55-58ish. WBs straight. Snatches 5s. Started MUs w/1:50 left 3,3,2,3.
beastly effort!
5 MUT, 65#
Got to 46 sit-ups 65#
Great Barbell club to follow
1 Bar MU 115#
38 105#
Barbell club: Hang squat snatch 115#
6 MU.
perfect prescription. just need to remember situps next time!
1:45 on the row, straight wall ball, 10/5 on snatch, fast singles on MU. don’t even attempt doubles.
forgot the situps today and wasted time. attempted 3-4 doubles on MU and had prob4-5 failed MU attempts because of it.
2 MU Rx. 1:38 on the row. Unbroken wall balls. Ugly ugly snatches. Quick sit ups. Almost no time for the muscle ups.
Barbell after: 105# 3x squat snatch – PR. Felt good.
115 not 105
1112. 10#wb, 50# snatch. 7 mut. Could have done 12 and 55