Monday, 9/8/2014

Warm Up:
TBD

Mobility
Hip Flexors

Strength:
3 Snatch @ 75% of 1RM
2 Snatch @ 85% of 1RM
1 Snatch @ 90% of 1 RM
1 Snatch @ 90% of 1RM
12 minute time cap

WOD:
2 Rounds:
AMRAP in 3 min
10 Kettlebell Swings (70#/53#)
5 ring dips
Rest 1 minute

Core/Accessory:
4×25 GHD Sit-Ups

100 Band Pull-Aparts

Post your results to the comment section.

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  One thought on “Monday, 9/8/2014

  1. Karen O'Donnell
    September 8, 2014 at 7:12 am

    Used 75lbs as my 1 rep, but pretty certain that is slightly lower than my actual. Also my math is very wrong.
    75% = 45lbs
    80% = 65lbs
    90% = 70lbs

    WOD:
    3+5, 3+5

    35lbs KB and Negative Ring Dips

    Like

  2. September 8, 2014 at 10:29 am

    Strength:
    3Ɨ3 Front Squat 95#

    Strength:
    3 Snatch @ 35#
    2 Snatch @ 45#
    1 Snatch @ 50#
    1 Snatch @ 50#
    These are still tough for me; I need to work on my form a whole lot.

    WOD:
    3+10 / 3+13
    35# kb, black band ring dips

    Core/Accessory:
    2Ɨ10 GHD Sit-Ups
    100 Band Pull-Aparts (red band)

    Like

  3. September 8, 2014 at 10:40 am

    Strength:
    Safety Bar Box Squats : 5×5 @235#

    Snatch:
    125# x 3
    140# x 2
    150# x1x2

    WOD:
    5+3 / 4+5 Rx’d
    Core done

    Like

  4. billy
    September 8, 2014 at 5:24 pm

    snatch
    115#x3
    135#x2
    140#x1x2
    wod
    5+2 & 3+5 rxd

    Like

    • September 8, 2014 at 5:45 pm

      Not to mention the 45 minutes of craziness you hit at 10:00!

      Like

  5. billy
    September 8, 2014 at 6:27 pm

    yea dude im beat haha tomorrows craziness should be even better. great job today by the way, swinging that kb on the second set of 3 minutes was awful

    Like

  6. September 8, 2014 at 7:45 pm

    Snatch
    3@45
    2@55
    1@60
    1@65

    WOD
    3/2+3. 53lbs and toe support for dips

    Like

  7. September 8, 2014 at 7:46 pm

    Snatches:
    3 @ 55#
    2 @ 65#
    1 @ 70# (PR!!!)
    1 @ 70# šŸ˜ƒ

    WOD:
    Rd 1: 2+11 35# KB, dips Rx (yay! First time ever dips Rx in a WOD)
    Rd 2: 2+11 35# KB, dips with blue band

    Like

    • jasonyovich
      September 8, 2014 at 9:32 pm

      You kicked so much ass tonight!

      Like

  8. September 8, 2014 at 8:14 pm

    Loved the format of today’s class!

    105, 115, 125 on snatch (cat can you send me the video you took, if it was a video)

    3+11, 2+11 rx

    A week of terrible eating was really felt.

    Like

  9. Cathy
    September 8, 2014 at 8:38 pm

    Snatches:
    3 @ #45
    2 @ #50
    1 @ #55
    1 @ #55

    WOD: 3 +4 w/ 35# kb ring dips w/ red band (1st round)
    2 + 11 w/ 35# kb ring dips w/ red band
    (2nd round)

    Like

    • jasonyovich
      September 8, 2014 at 9:32 pm

      BOOM!!!!!

      Like

    • sburks1
      September 9, 2014 at 7:09 am

      Knew you had it in you Val

      Like

  10. jasonyovich
    September 8, 2014 at 9:34 pm

    3+7 and 3+3

    70# kb and 30″ box dips leaning forward. Think I need to start working on my shoulder stability on the rings.

    Like

  11. September 9, 2014 at 5:05 am

    2+10 / 2+11; 53# KB, red band assist on 2nd round dips. 85# final snatch

    Like

  12. Brian Elleman
    September 9, 2014 at 6:14 am

    Snatch:
    95# x 3
    115# x 2
    125# x1x2

    WOD:
    3+4 / 3+1 (53# KB, self assist RDs)

    Like

  13. sburks1
    September 9, 2014 at 7:07 am

    3@135
    2@155
    1@165
    1@175

    4+1/3+5 rxd

    Good to be back

    Like

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