AMRAP 4 mins
– 15 Box Jump Over 24/20
– 30 Wall Balls 20/14 @10
= 48 + 30 + 60 = 208 reps
Notes:
– nice and chill on 1st part, snatch done in singles, might have to modify if first part is a scored event
– took breaks in 2nd part, back tired from Friday, need to dial that in sooner than later.
– 3rd part, the 1st set of BJO were fine, WB done 10-20, went super well, just need to fight more to get back on WBs.
Thanks gang, fun doing this as a group!!
Mario Arseneau
Brain fart, the WOD was power snatches, which is what I did, not HANG power snatches.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Cancel my 10am, Car is dead in the driveway…need a boost to get anywhere. Sorry!
Blizzard Beatdown 2017 WOD #1 (scaled div)
*(on a 12 min clock)
AMRAP 4 mins
– 5 HPSnatch 95/65
– 10 Burpees
AMRAP 4 mins
– 10 HPClean 95/65
– 20 KBSwing 53/35
AMRAP 4 mins
– 15 Box Jump Over 24/20
– 30 Wall Balls 20/14 @10
= 48 + 30 + 60 = 208 reps
Notes:
– nice and chill on 1st part, snatch done in singles, might have to modify if first part is a scored event
– took breaks in 2nd part, back tired from Friday, need to dial that in sooner than later.
– 3rd part, the 1st set of BJO were fine, WB done 10-20, went super well, just need to fight more to get back on WBs.
Thanks gang, fun doing this as a group!!
Brain fart, the WOD was power snatches, which is what I did, not HANG power snatches.
OG
Mob
Power Clean x5
75 – 95 – 105 – 115 – 125 (x4)
WOD – 5 rounds for time
– 10 Heavy power cleans = 95#
– 10 Russian KBS 55#
8:33
I like that WOD. Good for the hips.
Blizzard Beatdown 2017 WOD #1 (ice breaker div)
*(on a 12 min clock)
AMRAP 4 mins
– 5 HPSnatch 45#
– 10 Burpees
3 rds 5 PS
AMRAP 4 mins
– 10 HPClean 45#
– 20 RKBSwing 35#
3 rds 15 RKBS
AMRAP 4 mins
– 15 Box Jump Over 20′
– 30 Wall Balls 14# 9′
1 rds 13 BJO
Total: I can’t math right now.
THEN I decided to do the WOD. Because of course.
FS x5
65 • 85 • 85 • 85 • 85 • 90
Thank you to Amanda and Shane for the coaching…I always feel like I’m ALMOST to the point that I will get the hang of front squats….
WOD with the 6″ jump (which Shane Ryder did not do for the record): 98 reps
Front Squats x5
5 sets @ 70% = 65#
Open 12.1
AMRAP 7 min
Burpees
Total : 64
1 more rep than last time… Wasn’t feeling it this morning
I think what you meant is:
“YAY PR!” 😀
Oh shoot! What a weird auto correct… I meant YAY PR!
Blizzard Beatdown 2017 WOD #1 (icebreaker div)
*(on a 12 min clock)
AMRAP 4 mins
– 5 Power Snatch 65#
– 10 Burpees
AMRAP 4 mins
– 10 HPClean 65#
– 20 Russian KBSwing 53#
AMRAP 4 mins
– 15 Box Jump Over 24 scaled down to 20 for today
– 30 Wall Balls 20#
= 35+70+45 for 150 total.
OG
5 rounds of:
1000 M row
10 Wall balls #12
10 Push ups
1 min Plank
You rowed 5k by yourself? On purpose? On a Sunday?
I know… right…thanks for the Monday morning chuckle…
Blizzard Beatdown 2017 WOD #1 (icebreaker div)
*(on a 12 min clock)
AMRAP 4 mins
– 5 Power Snatch 65#
– 10 Burpees
AMRAP 4 mins
– 10 HPClean 65#
– 20 Russian KBSwing 50# (no 53# left I could find)
AMRAP 4 mins
– 15 Box Jump Over 24 scaled down to 20 for today
– 30 Wall Balls 20#
= 50+70+49 for 169 total.
That was fun. Felt much better than the filthy workout I did yesterday.