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Chipper

October 30, 2016 By deacon Leave a Comment

1. Conditioning

  • 20 x Power Snatch [65]
  • 20 x Pull Up
  • 20 x Overhead Squat [65]
  • 20 x Pull Up
  • 20 x Thruster [65]

TIME: 9:10

Unbroken Thrusters. Felt good overall. Pull ups slowed me way down.

Filed Under: WOD Tagged With: chipper, favorite, overhead-squat, power-snatch, pull-ups, thrusters

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Snatch and Overhead Squats

October 8, 2016 By deacon Leave a Comment

1.) Snatch

  • AMRAP 1 min: Max reps power snatch [75]
    • Result: 20 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [95]
    • Result: 12 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [115]
    • Result: 6 reps

This was fun. Conditioning felt good on the first two rounds. But then strength felt lacking on the third. My legs were toast and I was having to dip down way too much for 115. Squeaked out 6 though to match last year.

2.) Conditioning

3 2 Rounds for time:

  • 400m run
  • 25 x Overhead Squat [65]

Time: 9:50

This was supposed to be 3 rounds. My lower back and quads were so tight on the third run that I walked the second half. It felt like I was approaching hurting something. Good pacing, good result. Both rounds I did 20 OHS unbroken to start which I was pleased with.

Modeled on this WOD from 18 months ago.

Filed Under: WOD Tagged With: 400m-run, overhead-squat, power-snatch

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Snatch + Pull Ups + OH Squat + Thrusters

September 7, 2016 By deacon Leave a Comment

Repeat of this wod from a year ago.

1.) Conditioning

  • 20 x power snatch [65]
  • 20 x pull ups
  • 20 x overhead squat [65]
  • 20 x pull ups
  • 20 x thrusters [65]

Time: 11:34

This should have been done in about 8 min. I took a massive rest on the second set of pull-ups. I haven’t been doing any pull-ups in the last few months! Between that and being overall out of conditioning shape for CF I took probably an extra 2:30 on that set.

Good WOD overall. I’m sure doing this without the back squats first made it much quicker for me :). Will repeat this again.

Filed Under: WOD Tagged With: favorite, overhead-squat, power-snatch, pull-ups, thrusters

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3 Round Burner

March 8, 2016 By deacon Leave a Comment

1.) Conditioning

3 rounds:

  • 5 bar muscle ups [purple band]
  • 10 power snatch [95]
  • 25 box jumps [20″]

Time: 18:42

The snatch felt surprisingly heavy on this WOD, which killed everything. Again, it felt like barbell conditioning was dragging me down. I knew I was in trouble when the first rep of box jump I tripped when my legs didn’t quite fire right :).

Filed Under: WOD Tagged With: bar-muscle-up, box-jump, power-snatch

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12min EMOM

March 2, 2016 By deacon Leave a Comment

1.) Conditioning

12 min EMOM:

  • min 1: 5 x power snatch [95]
  • min 2: 10 front squats [95]
  • min 3: 5 x clean and jerk [95]
  • min 4: 10 front squats [95]
  • min 5: 10 x deadlift [95]
  • min 6: 10 x front squats
  • …[two times through]…

Result: The front squats were killing me. I technically finished the last 5 reps after time expired, b/c I finished the 10x deadlifts on round 11 right at the 1min mark. Good conditioning WOD for me, but maybe a little too much on the front squats.

I actually modified a CompTrain WOD to get this, where I subbed the front squats for a 15 cal row. Not the same thing :).

Filed Under: WOD Tagged With: EMOM, front-squat, power-snatch

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OH Squats + AMRAP

February 6, 2016 By deacon Leave a Comment

1. Strength: Overhead Squats

Work up to a 1rm OH Squat

Result: 175

Pleased with this. I haven’t done a heavy OH squat in months so this was good. Back jerk felt good. Would’ve gone heavier but was taking too long.

2. Barbell Complex: Power Snatch + Squat Snatch + OH Squat

Work up to a 1rm

Result: 135

Squat snatch is the weakest link here. Just way out of form and practice on this lift.

3. Conditioning

10 min AMRAP

  • 10 Overhead Squats [75]
  • 10 Toes To Bar

Result: 4 rounds + 6 TTB (finished the set of 10 to make it 5 rounds in 10:30)

With the Open coming up I felt like doing some real TTB instead of KTE. Slowed me WAY down! Still felt like a great WOD though. I made all the OH squats unbroken which felt good and like a good weight for 50 reps.

Filed Under: WOD Tagged With: overhead-squat, power-snatch, squat-snatch, toes-to-bar

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Rainy Run

June 27, 2015 By deacon 1 Comment

Training has been really sporadic lately since I’ve been grinding on AutoBox. So really not feeling great today.

1.) Snatch

  • AMRAP 1 min: Max reps power snatch [75]
    • Result: 15 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [95]
    • Result: 9 reps
  • Rest 1:30
  • AMRAP 1 min: Max reps power snatch [115]
    • Result: 6 reps

2.) Strength

Front Squat: 4 x 6

135, 155, 185, 205

3.) Conditioning

3 Rounds for time:

  • 400m run
  • 25 x Overhead Squat [65]

Time: 17:58

Admittedly my goal was to just finish this one. Conditioning has been suffering lately with lack of consistency.

400m Run splits:

  • 2:05
  • 2:08
  • 2:45 (just surviving this one. quads were done)

Filed Under: WOD Tagged With: 400m-run, front-squat, overhead-squat, power-snatch

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Running & stuff

June 6, 2015 By deacon Leave a Comment

1.) Strength: Snatch

Every Minute on the Minute (EMOM):

  • 1, 2, 3: Hang Squat Snatch [115]
  • 4, 5, 6: Low Hang Squat Snatch [115]
  • 7, 8, 9: Hang Squat Snatch [115]

Snatch was feeling rough today. The last three sets I bailed on a couple reps in the catch. Form felt off.

2.) Conditioning

A. In a 10 minute window:

  • 1 Mile Run
  • Max reps Clean and Jerk [115]

Rest 3:00

B. In a 7 minute window:

  • 800m Run
  • Max reps Snatch (power) [95]

Rest 3:00

C: In a 4 minute window:

  • 400m Run
  • Max reps Thruster [65]

RESULT:

  • A
    • 1 Mile Run: 9:00
    • Clean & Jerk: 8
  • B
    • 800m Run: 4:30-ish (cleared my split by mistake)
    • Snatch: 13
  • C
    • 400m Run: 2:27
    • Thrusters: 15

Notes:

This was brutal, but fun too. It was 90+ outside and the heat was crushing me. No shade.

My running felt good. I could have gone faster, but was careful not to blow the whole workout on the first run. On the last 400 I cruised it because I knew Thrusters were waiting.

Pleased with the result.

Filed Under: WOD Tagged With: 1-mile-run, clean-and-jerk, hang-squat-snatch, power-snatch, thrusters

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Strength Things

May 9, 2015 By deacon Leave a Comment

1.) Strength

A. 1 x snatch complex every minute: 1 x Power Snatch + 1 x Squat Snatch + 1 x Overhead Squat

  • 1-5 @ 95
  • 6-10 @ 105
  • 11-15 @ 115

These were fun, but it got really tough about half way through. Pretty stoked to maintain form and get through all of this strong. Great WOD!

B. 3 x 10 Frontsquat

115, 135, 155

These were tough. Breathing really hard at the end. 155 was a good one!

c. 5 x 3 Benchpress

135, 155, 185, 185, 185

Didn’t feel so great on these. Running out of gas :).

d. 4 x 3 chin ups (in between benchpress reps)

Felt strong.

Filed Under: WOD Tagged With: bench-press, power-snatch, squat-snatch

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Isabel (light)

April 18, 2015 By deacon Leave a Comment

1. Isabel @95

30 reps for time Power Snatch [95]

TIME: 4:39

Glad I only did 95 on this. First 12 reps unbroken, then the legs started to go in the middle. I actually felt better on the last 8 reps then on the middle 10.

2. Strength

A. Overhead Squats: 3 x 10

95, 105, 115

Felt strong on these. 95 set was the worst (fatigued from Isabel). 115 felt just right for a set of 10. Could have gone another set or a higher weight but I needed to wrap up this workout!

B. Bench Press: 3 x 3

175, 185, 195

Just getting back into this lift for the first time since college. Fun, feels good, but I sure wish I had a bench (using a plyo box, heh).

Filed Under: WOD Tagged With: bench-press, benchmark, isabel, overhead-squat, power-snatch

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