111024

111024:

Strength

5×1 Snatch High-Pull + Snatch – heaviest possible, rest 90 sec.
5×1 Snatch Balance + OHS – heaviest possible, rest 90 sec.
5×2 1&1/4 Front Squats @ 80% – rest as needed.

Conditioning

Cindy*

20 minute AMRAP of:

5 Pullups
10 Pushups
15 Air Squats

*Every round begins with a buy in of 3 (full squat – not power to OHS) Snatches. You MAY choose your own weight beginning @ 115/75#. For men every 10# and women every 5# over the prescribed weight will earn credit for 1 extra round to be added to the total score of rounds (i.e. for men – 13 completed rounds of Cindy with a Snatch weight of 135# will equal a score of 15 total rounds).

Congrats to T for destrominating EVERYTHING this week. 1st place Again Faster Comp week 2, 1st place “Iron Curtain Challenge”. No big deal…

20111024-130132.jpg

20111024-130822.jpg

12 responses to “111024

  1. 1. 155 across 165 got sloppy
    2. 155 Squat Snatch + Snatch balance + OH Squat (no rack)
    3. 155 (1st time with these)

    conditioning
    10 AMRAP (short on time)
    3 Squat Snatch 115
    5 bent over row 115 (no pull-up bar)
    10 push-up
    15 squat

    6 rounds

  2. 1) 115
    2) 155 – missed depth on one snatch balance, subbed 2 OHS
    3) 135 – back was so sore from Iron Curtain I had to decrease on these and I still looked like a grandma getting off the toilet out da bottom:/

    Conditioning
    Slammed into the wall so hard on this one I think we were both running head on. Last round even air squats were in sets of 2!

    10 rounds 1 squat snatch @105 = 16 rounds 1?

    MFS: 2/4/8 low/mid back

  3. Got halfway through this whole day and pretty much came to the conclusion that I need another couple days off. I feel so beat up and my numbers are struggling.

    Been going at it crazy hard for two straight months and need to let the body recover. Will likely be back at it full swing on Wednesday after plenty of mobility, and deep tissue work!

  4. 1) 115, 115, 125, 135, 145. Didn’t have much time to warm up, had to start low. Need to push the weight on these.
    2) Kiss my ass, I’m not telling you fuckers, most of you don’t post shit here anyway. Good for me we don’t see snatch balance WODs. Needless to say I’ll be spending a lot of time on this later this week.
    3. 210#

    Conditioning – 13rounds + 1 snatch at 115#. No misses; 2 months ago I would have missed every other snatch so I’m happy with the progress from this program. Need to start taking the weight up a notch.

  5. Good work Talayna!

    1) 155#, 175#, 185#, 195# (f x 2), 185#, 185# (f, eff it)
    2) 155#, 185#(f @ ohs), 185#, 205#, 215#, 225# (f)
    3) 2 x 2 @ 305# (only could do 2 rds, ran out of time)

    Conditioning
    — 16rds @ 145#, so 19 rds total. Legs were SHOT.

    M/F/S – 2/4/6

  6. 1) 135, 145, 155, 155, 155
    2) 135 for all
    3) Skipped

    Conditioning
    9 rd + 2 Snatch @ 145#….12 rds total

    Missed quite a few snatches in the round 3 and 4….I probably should have used a lighter weight but I wanted to practice using a heavier weight during a WOD. Didn’t have any problems with Cindy.

    MFS – 3/4/2

  7. 1)95, 115,125,125,125F
    2)155 first 3 then 175 last two. Failed on last one.
    3)205
    Conditioning
    13rd+3+5pull-ups (Not far from my max on Snatch and this one destroyed my shoulders. Never done this many snatches in my life🙂 This program is going to help my strength for sure!
    Cliff Lewis

  8. 1) 135,155,165f, 165f, 155×3
    2) 135,155,185×3
    3). 245

    Conditioning
    13 rds @115
    Played around with this to try to prove a point. Big FAIL! But I wonder if it’s more work done coated to high weight low rds. Really doesn’t matter and I’m to lazy to figure it out.

    MFS:Divorce BS and sick 5 y/o. Need I say more?

  9. 1) 135,145,155,160,165
    2)135, 165,185,185,185 (have to work on pushing under the bar quicker)
    3)255- a lot stronger than last time

    Conditioning:
    11rd+ 5pull+10ps+4sq @135…13+<

    Snatch felt week because legs and shoulders were gassed from previous two days.

  10. Nice Talayna!!🙂

    1)5×1 snatch high pull squat snatch: worked up to 110.

    2)5×1 snatch balance ohs: worked up to 115, but these actually felt really good. I should have done heavier.

    3)5×2 1&1/4 front squats at 80%, which was 175#.

    Conditioning: Cindy w 3 squat snatches before each round. I used 95#, and completed 8 1 pushup. Because of the weight I used, I got to add 4. So total score was 12 1 pushup.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s