Tuesday, December 29 2015
Posted by Mandee on December 28th, 2015
29 responses
WOD: A. In 5 minutes, build up to a 3RM power snatch In 5 minutes, build up to a 2RM thruster In 5 minutes, build up to a 1RM power clean B. For Time: 4 rounds of "Cindy" (1 round = 5 pull-ups, 10 push-ups, 15 air squats) 15 power snatch 135/95 or 115/80 or 95/65 or 75/55 3 rounds of "Cindy" 15 thrusters 135/95 or 115/80 or 95/65 or 75/55 2 rounds of "Cindy" 15 power clean 135/95 or 115/80 or 95/65 or 75/55 *can adjust load for each barbell exercise during WOD* Score = time and load(s) REMINDER: We will only have TWO classes on Thursday, New Year's Eve at 915am and 1030am. There WILL be childcare for both. All classes are canceled on Friday, January 1, New Year's Day. Check out Mason Dixon's menu for next week. Jan 4 To place an order, click here! Yoga is canceled today.
29 responses to "Tuesday, December 29 2015"
December 28, 2015 at 2:20 pm
December 28, 2015 at 2:21 pm
December 28, 2015 at 2:22 pm
December 28, 2015 at 2:22 pm
December 28, 2015 at 2:34 pm
December 28, 2015 at 2:41 pm
December 28, 2015 at 3:09 pm
December 29, 2015 at 2:12 am
This WOD is deceiving. That's all I'll say :)
December 29, 2015 at 5:20 am
2RM 165
1Rm 196
17:59 @ 115
December 29, 2015 at 5:21 am
December 29, 2015 at 5:44 am
B. 225
C. 255
D. 11:48 @135
December 29, 2015 at 6:11 am
Well no excuse but yesterday I must have tried 185lbs 5 times for the Squat Snatch and I never made it. Could catch it but not hold on as my shoulder would give, so it was sore starting out. No excuse, but I thought it may affect the power snatches, but it did not just a little sore. The Thrusters did hurt. I will have to keep working these, slowly and lightly though.
3RM Power Snatch = 165lbs
2RM Thruster = 185lbs
1RM Power Clean = 235lbs
WOD RXd = 14:29 at 115lbs
This hurt me real bad. Pure D Smoke for the Prius Engine I have. Seriously Ouch!
December 29, 2015 at 6:12 am
December 29, 2015 at 6:21 am
B. 215
C. 245
135#'s Honestly Im not sure... Mandee was riding me like nickel pony ride on the last set of power cleans ;)
Great coaching today!
December 29, 2015 at 7:35 am
B: 17:24 RX @95#
December 29, 2015 at 7:36 am
275
315, missed 345
15:43@135
This one was tough!
December 29, 2015 at 8:17 am
December 29, 2015 at 8:28 am
A. 120 3RM power snatch
150 2RM thruster
185 power clean
B. 12:36 @ 95
Yesterday's WOD
800m run: 3:10 PR
Power snatch: 130
KBS: 82 @ 24kg
Back squats: 4:49 RX
1000m row: 4:39
December 29, 2015 at 8:41 am
B-185
C-205
WOD-13:15@115
Worked on handstand walk.
December 29, 2015 at 9:09 am
Back Squats rx @ Body Weight - 4:55
800m Run - 3:50
100 KBS @32kg - 5:58
1000m Row - 3:58
Power Snatch - 175lbs
My goal this time was to complete all tests within time cap RX. I was able to do it but my run, row, and snatch all suffered compared to first time.
December 29, 2015 at 10:26 am
100#
115#
B: 23:40 rx.
65# PS/ 80# Thruster/ 95# PC
Go Michael, go! Great working out with the CFHSV model of the day at 3:15!
December 29, 2015 at 10:34 am
B. 21:14 Rx
80# power snatch and thruster/ 95# clean
December 29, 2015 at 10:40 am
B) 250
C) 305
WOD - 11:31 @135
December 29, 2015 at 11:33 am
B. 135 strict press for 2
C. 165, couldn't turn over 185
D. 21:43 scaled to strict press for thruster, some chin t to bar pullups, and air squats as low as possible @80#
December 29, 2015 at 12:11 pm
10:22@135
December 29, 2015 at 12:55 pm
A: 165
B: 225
C: 250
D: 12:44, RX@135#
December 29, 2015 at 12:57 pm
December 29, 2015 at 1:51 pm
B. 195(2)
C. 245
274 reps Rx@135. This one broke me down!
December 29, 2015 at 1:58 pm
140 2RM Thruster
160 PC
17:07 @95#