NEWS
- TUESDAY 12/17 – There will be NO 6:30PM Class due to a Coaches appreciation event.
WOD
“Breath Again”
21 Thrusters (95/65)
400 Meter Run
Rest 3 Minutes
15 Thrusters (115/80)
400 Meter Run
Rest 3 Minutes
9 Thrusters (135/95)
400 Meter Run
Rest 3 Minutes
6 Thrusters (155/105)
400 Meter Run
Rest 3 Minutes
3 Thrusters (185/135)
400 Meter Run
Rest 3 Minutes
WOD Guidance & Goals:
With rest built into this workout, go unbroken as long as possible and push the 400’s! Target 3 minutes per round.
Post Intervals to Comments. Compare scores HERE.
ENDURANCE
8 x 400m on the 3 minute
BARBELL CLUB
1) Snatch + hang snatch
10 rounds on the 2 min
2x snatch + 1x hang snatch (work up to a max for the day. All squat snatches and no dropping the bar between reps).
2) Front squat: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5+ reps.
3:13/2:56/2:38/2:40/2:21 —
75-85-95-115-135
2:43 / 2:36 / 2:38 / 2:26 / 2:49 – failed 3rd rep @135 x2
3:17/3:00/2:53/3:16/3:02 (row)
35/45/55/65/75 # thrusters/ PP
2:42/2:39/2:25/3:25/3:02 200m run
35#/45/55/65/75 ( messed up interval 4 time)
2:44@75 / 2:46@95 / 2:40@115 / 2:46@135 / 2:07@155
2:38/2:24/2:28/2:08/1:54
75-95-115-135-155
FS – 2:49 @ 65 / 2:33 @75 / 2:38 @ 90 / 2:15 @100 / 2:03 @ 110
3:08 @55/2:52 @65/2:36 @75/2:31@ 85/2:34 @95
2:50 @ 65 / 2:38 @ 80 / 2:25 @ 95 / 2:19 @ 115 / 2:00 @ 135
3:12@55/ 2:57@65/ 2:40@70/2:31@80/ 2:20@90
2:52,2:38,2:27,2:25,2:14
55-65-75-85-95
Copying error- 2:17 for last round
2:50, 2:40, 2:25, 2:24, 2:16
45#, 65#, 80#, 95#, 105#
2:48, 2:50, 2:36, 2:29, 2:14
55#, 65#, 75#, 85#, 95#
Glad I went really light the first 2 rounds. Definitely should go heavier for the last 2 rounds next time!
squatted to ball
2:42 / 2:38 / 2:32 / 2:38 / 2:52
35# / 45# / 60# / 70# / 75#x2 failed 3rd rep.
2:50 / 2:34 / 2:28 / 2:10 / 1:50 Rx
2:39/:41/:24/:07/:08
75/95/115/135/155
2:42 / 2:42 / 2:34 / 2:39 / 2:51 Rx
2:44/2:28/2:21/2:15/2:28 rx
2:59 / 3:05 / 2:56 / 2:54 / 2:33
55# 65# 85# 95# 105#
BBC.
100# for snatch complex
165×2 (80%) then knee felt tweaky so stipped
3:00 / 2:52 / 3:36 / 2:34 / 2:11
55# / 65# / 75# / 85# / 95#
2:36 not 3:36
Total time 24:38
Row/ front squats
65/ 85/ 105/ 115/ 125
2:57/ 2:47/ 2:35/ 2:35/ 2:08 Rx
3:02/2:53/2:39/2:24/2:12
55/65/75/85/90
Row
2:25 / 2:20 / 2:09 / 2:01 / 1:50
rx # from rack / row
3:00/3:05/2:53/3:08/3:21 rx
…. runs = 🙁
2:24 / 2:21 / 2:21 / 2:18 / 2:12
65# / 80# / 95# / 105# / 135#
2:51 / 3:09 / 3:23 / 2:33 / 2:10
65 – 85 – 95 – 95 – 100
3:17/2:41/2:23/2:15/2:03
35 40 45 50 55