WOD
“Semi-Charmed Life”
50 Handstand Push Ups
60 Chest to Bar Pull Ups
70 1 Arm Dumbbell Snatches (70/50)
WOD Guidance & Goal: Chip away at smaller sets of handstand push ups. Do not go to failure. Same with the chest to bars. The snatches should be heavy, 5-10 reps at time. Target around 25 minutes
Post Time to Comments. Compare scores HERE.
ENDURANCE
5 rounds
300m run
20/15 calorie bike
Sled pull 1 length of turf (185/135)
BARBELL CLUB
5 sets
3 power snatch + 3 overhead squats
5 sets
2 power snatch + 2 overhead squats
5 sets
1 power snatch + 1 overhead squat
20:37, 35#, KPU, 1 ab + 10# plate
21:47
35 ctb, 50lb db
El Guapo
Left a pair of black/gray wrist wraps on the floor at 5:30am class if someone can set them aside for me tmrw. Thx
19:25 2 ab mats/kpu/35#
19:41, BHSPUs&DBP from floor 15#, 50 bl band PUs ( last 10 added pl band), 25#
23:36 10 strict/40 1 ab mat, 36 C2B, 40#
24:??, GHD PUs, RRs, 20#
23:01. 45# db.
1 ab +5# plate
45-65-75-80-85.
85-90-95-100-100
100-105-105-110-105
Shoulder wonky 🙁
23:29
1 Mat + #5- ended at 6:00
30 c2b (some weird rendition of half kip/half strict)
10 strict chin over bar pull-ups ended at 16:00
#35 snatches
22:33 2 ab mats, 35 c2b, 30#
24:40 Rx
Couldn’t muster enough on snatches to close it out. Nice job.
23:29 35 hsp (2 abmats) 55# DB
22:41
2ab mat/30KPU/35#
Finished HSPU around 9min. Definitely tweaked something during it so KPU were almost all singles. Next time, go to 40#.
24:56 rx (PR)
HSPU ~11 min (no bueno)
C2B ~4 min (bueno)
DBS ~9 min (bleh)
19:20
2 abmats/ kpus/ 20#
She’s BACK!!!
22:32
2 abmats / 40 kpus / 40# db
oops – typo — 22:37
24:28 – (15 kipping HSPU + 30 w/1AM) / C2B / 70#
25:17 Rx
23:00 hspu did 10 reps w/ 5# plate then 10 w/ 10# plate finished final 30 reps with 1 ab mat
CTB sets of 2’s but mostly fast singles
45# DBS
24:25 1 ab mat; (60# x 10, 55# x 20, 50# x 40)
so…many…dumbells
I am enjoying my road to recovery
17:59 rx
21:19 30/40/70 @ 50#
23:23 – 1 ab mat and 10# plate, 55 c2b then I ripped, and 45#
21:23?- 1 mat + 5# plate/ 50 CTB then I ripped so 10 KPU/ 30#
Barbell- power snatch + OHS complex @ 90# (heaviest)
19:37 2 AbMats +5# plate (17 – that’s a PR) 2 AbMats + 10# plate (33)/KPU/30#
Barbell: 5×3 35/45/55/65/65
5×2 65/75/85/90
5×1 90# – failed 95# on 3 more attempts
Nice PR Lourdes!
BBC in my brother’s basement:
5×3 – 45# across
5×2 – 50# across
5×1 – 55/55/60/60/65
Glad to be back to snatch and OHS after all this time
Live to WOD another day!
20:36
30# seated dumbbell press
30 strict pull-ups
40# dumbbell snatch