1.) Every 2 minutes for 16 minutes 3 box Jump 36/30” & 1 Snatch
note: add load each round starting around 50-60% 1rm snatch
2.) The Splits, for time
4 rounds:
Run 400m
Rest 30 sec.
then
Rest 2 minutes
50 GHD Sit-ups for time
*3.) 3 rounds, not for time
20 Wall Squats
20 Hip Extension
*4.) Back Squat, for time
10 reps 135/95lb
15 reps 185/130lb
20 reps 225/155lb
15 reps 185/130lb
10 reps 135/95lb
note: add load each round starting around 50-60% 1rm snatch
2.) The Splits, for time
4 rounds:
Run 400m
Rest 30 sec.
then
Rest 2 minutes
50 GHD Sit-ups for time
*3.) 3 rounds, not for time
20 Wall Squats
20 Hip Extension
*4.) Back Squat, for time
10 reps 135/95lb
15 reps 185/130lb
20 reps 225/155lb
15 reps 185/130lb
10 reps 135/95lb
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Alli Nowak
1:38 1:48 1:56 1:56 (8:48)
30in. box jumps w/ snatch^95#... 50 abmat sit-ups cause I got lazy
15
0
Amanda Zeamer
13:13
30 in box jump pr, on attempt 2 I shined myself. Air dyne .5 miles because of it. Off the bike at 7:45. Started with ghds but then got scared of my sore back finished with 14# med ball sit ups. Snatch at 65# with a lot of fails. Just one of those days I guess 🤔
10
0
Amy Zynda
14ish
Didn't record splits, finished last 400 @9:30. 24, then 26" jumps, snatches to 75.
16
2
Angel Anderson
Lots of time
I hate running. GHDs in 2:10. 30in BJ and snatches up to 95#. Just about everything was ugly today after being up for 13hrs
8
0
Charlie Spry
1:50,1:50,1:47,1:53 ghd done
Snatch 135->205 Squats for time 9:07, that would have been so much better without the running first.
15
1
Thanks for the partner runs!
Hilary Krueger
9:51 run
Unsure on the remainder. Not enough time to recover IMO, but I strongly dislike running
11
1
30 seconds is not a lot of time. My third round was horrifying.
Jamie Kemen
9:48, + 2 min for ab-mat sit-ups with 10#ball
30" box jumps til I shinned myself. Next time somebody tell me to listen to myself and stop trying to be great at box jumps. It's just not meant to be.
10
1
I feel your pain.
Jenna Hanson
Snatch ^ 85#, 30in box jumps and didn't smash my face 👍🏼
Run 9:16, GHDs 2:30ish
12
0
Jennifer McFall
9min run, 12:11 finish on GHD
30 inch box jumps. Missed the last one and got my shin. 85Lb snatch
9
0
Laura VanderKelen
8:23 run, 1:46 ghds
30" box jumps and snatch to 100#; Saturday's wod 5-4-3-2-1 took me 23 minutes lol. Squats I only had time to get 12/20 rx...dying
8
0
Marcie Kyllonen
1:19/1:29/1:25/1:20 airdyne AWFUL...2:02 ghds
up to 85# snatch...29" BJ...id rather land on plates 😂 BS e.c 95/115/125# 10:44
12
0
Pam Bozec
I'm back
Next time I take 2 months off " bc of my summer coaching schedule ", some one drag me in by my hair!!!! Tnx Anne btw
17
4
Paul Mantz
7:22 run 2:29 GHD, 145 snatch missed 155. 7:48 squat for time.
That was kind of fun
15
1
You have a warped sense of fun.
Pauly VanderKelen
7:32 Running / 1:39 GHD sit-ups / 11:09 Total
The running and breathing felt really good today! / Snatches - 135,145,155,165,175,185,190,195# - First time successfully snatching above 185# since my knee surgery :) / Saturday's WOD 5,4,3,2,1 complete in 12:14 / Saturday's strength work - strict press,push press,push jerk - 95,115,135,155, attempted 160 but failed strict press / 3x5 strict press @ 135#
1
0
Sylvia Christensen
15 something all together, row for last run (shins baf)
Squats done 14:00. Snatch to 135# (140#x3 attempts and fails)
9
0
Theresa Rosenquist
Run×2/C2×2: 10:43
GHSU: 2:14 (14;57), Snatch to #90 {#95(f)}, BJ @20" (But jumped!), EC: 3×20 WFSq/20 GH-HE. (Just happy I actually ran today, a little slow but not a gramma shuffle! & knee finally not the problem. #happy! Breathing different story. 😥
12
0
Yvonne Otero
14:52 for all of it...
.5 jog, .5 bike, ab mat situps w 6#wb, snatch up to 60#
13
0
Zach Nasto
7:20
Up to 215#
17
2