WOD
Hang Snatch + 2 Overhead Squats
5 sets
“2017 Regional WOD 2”
21-15-9
Dumbbell Snatch (50/35)
Ring Dip
WOD Guidance & Goal: xThe weightlifting portion of this workout is meant for technique work. Build to a heavy complex ONLY if ROM and technique are solid. The metcon is very fast. Aim to complete in less than 10 minutes.
Post Weight and Time to Comments. Compare scores HERE.
65# (pr)/5:14 35#/red band dips
85# (failed 90. Argh)
5:52, red band dips
The 90# snatch looked great!
yeah–solid!
75#, 6:37 red band
55#/ 20#, black b RDs
90#/4:09, bench dips
85# / 6:24 (35#, purple banded rd – volume too much to go unbanded)
170#/5:43
Not calling it RX, some ring dips were not to standard
85#/4:37 small purple band
115# C&J 8×1
195# clean pull
175#/3:56 50# and push ups
BBC: C&J 8×1, 205 for 2, 195 for 2, and 200 for 1…then felt a tweak in my lower back and stopped.
105# / 7:12 Rx
105#
7:45 40# thanks for the final push Mel!
BBC
145# 8×1
265# clean pull
Super fun day
95lbs sets of 3 on snizzies
5:58 rx
El Guapo
145#/3:49 50#/push up
60-65-65-70-75# HS/OHS with fail on second OHS from lack of lock-out.
8:05 35# DBSs, Mostly PBRDs , remainder RBRDs. Form on DBSs May give me a sore back.
Last time: 60# HS/OHS, Unknown time 35# DBSs, RBRDs.
Snatch/OHS – 145#
WOD – 4:22 Rx
#80 on 4th set but went back down to #75 for 5th set because the snatch was ugly (#80 last time)
5:32 with #35 and push-ups ((7:23 last time with #35 and 9-6-3- dips off box – no dips this time due to shoulder)
135#
9:18rx
70# 3 hang snatch, 7:49 30#, red band
185 / 4:12 rx
(weight same / WOD a touch slower and lighter than last time)
115# / 5:15 rx
90# 4:49 red band ring dips
165# / 5:42 Rx
185# scared the shit out of some Jamaicans doing snatches. “Hey, you said I could drop…”
7:39 dips on a dip stand thing.
100# clean and 2 FS/ 4:20 35# left 15# right and 20# slam ball
Snatch/OHS – 135#
WOD – 5:02 Rx
75#/ 6:58 25#, lavender band dips
120#/5:19rx
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