WOD
Hang Squat Snatch
5 x 3 reps, across
“DragOn”
21-15-9 Dumbbell Snatch
42-30-18 Double Under
Post Weight and Time to Comments.
ENDURANCE
3 rounds:
500m
1 min rest
300m
4 min rest
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26 Comments
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85#. Quite challenging.
5:07. 45#
65
4:29 w/ 45lb db and singles
El Guapo
115#
3:40 Rx
165# successful on 5 sets of three, but had 3 fails in there on rep 1. very rusty on heavy squat snatching.
3:57Rx with a dumbbell malfunction midway through
2×3 at #65 and 3×2 at 70 (Notes: it was supposed to be the same weight across but I wanted to see if adding weight helped me get under and not ride it down. It did a little bit but then I had a few fails because I wasn’t patient at the bottom)
Wod:5:38 Rx with a major ponytail malfunction on round of 15dus 🙂
95#
3:05rx
85#
4:44 35# and singles
105#/ 3:01rx
125#
3:55 Rx
6:41 with some improvising-
FS with a 40lb case of water bottles/
DUs on a cobblestone driveway added an element of complexity. Endurance WOD cash out.
155# cleans for snatches due to back issue. Then, like an idiot, I did the wod.
3:13 (with a few reps near the beginning in which both sides of the DB didn’t touch the ground)… but I won’t be able to walk for a few days.
85#
4:00 – AD 7-5-3, no rep x1 round of 21 – resting opposing arm on leg, so wrong, but feels so good
55#
5:11 Rx
85#, 4:34rx
115# front squats from rack
4:07 20# med ball slams 21/15/9 + bike 7/5/3 cals
Did those snatch squats with a naked bar. This is a skill I need to seriously work on.
the Wod was 20# in 4 something with s/d alternating. Next time use #25
Went Endurance after work:
Round1
500m: 2:10/300m – 1:11
Round2
1:57/1:08
Round3
1:54/1:02
5 x 3 @ 135#
WOD – 3:02 (55#)
5×3 hang snatch @ 70#
3:34RX
95# really working form today
2:27 rx… damn that was sneaky, I’m still dizzy
105# could’ve gone heavier; 3:49 5rx with a wonky 50# weight that I had to keep tightening :/
Thanks Mel for the help 🙂
And thanks 5:30pm for a fun class!!!
65# 3:32 20#DB/SU – back was not happy tonight
85# 3:33rx
2:41 rx
Travel WOD:
Run 400m downhill & 400m uphill
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees
Run 400m downhill & 400m uphill
65# for hang squat snatch
7:49 – 35# / DUA 14/10/6, only counting successful DUs