Wod Friday 1/20/17

1. Warm-up

Coaches choice

2. WOD Prep

Squat Snatch Complex

Above the Knee Squat Snatch
Below The Knee Squat Snatch
Floor Squat Snatch

3. WOD

Opens wod 16.3 RX

AMRAP 7:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

AMRAP 7:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters RX (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

AMRAP 7:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

AMRAP 7:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Teens RX (Teen boys 14-15, Teen girls 14-15)

AMRAP 7:
10 power snatches
3 bar muscle-ups

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

AMRAP 7:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb.
Girls use 35 lb.

4. Post Wod
Couch Stretch 2 mins/side
beth

Jess and Beth

 

Posted in WOD

5 thoughts on “Wod Friday 1/20/17

  1. Snatch complex to 95#…all clean lifts…thanks for cues CC.
    WOD: 16.3…today 4+4 Rx…previous 4+11 Rx. Focused on keeping lifts pretty…wasn’t in max reps open mode…muscle ups felt good.

    Like

  2. Snatch complex to 45# with good lifts (CC said so)
    WOD: 16.3 5+1 with 35# snatch and did regular pull ups versus the jumping chest to bar that was done in the Opens last year. Pull ups definitely took more time and energy.
    For anyone who is looking for a drill to do on the bike, try this: 5 Calories with Legs Only, 5 Calories with Arms Only, 5 Calories with Legs and Arms. Rest and Repeat as often as you like. This gives you a chance to focus on just the legs, just the arms, and then putting the two together.

    Liked by 1 person

  3. First and foremost- Jana did a strict handstand push up! If you see her congratulate her. Seriously! Woot!!

    Squat Snatch to 60#- although room for improvement, much nicer than @65#.

    16.3: Previous: 27 ( or 2+1)
    Today: 37 ( or 2 + 11)

    I’m happy I beat my previous score, but disappointed at the same time. I promised myself I’d practice, and here I am nearly a year later, and I haven’t. Not even a little. Except when it comes up in a WOD, and I can make it to that WOD. My intention was to give them a go on Monday if I made it that far, but I didn’t even warm them up. Ha! This is just the second time I’ve tried, practiced, and did some since 16.3. Despite every coach telling me every time I walk through the door, in some way, shape, or form…practice, practice, practice- something, anything. No one to blame but me. My sincere apologies to all of them, who probably want to bang their heads against the wall daily, repeating, repeating, repeating…practice. And that’s in addition to the many athletes I see doing the work, every time they show up. I do hear you. I do see you. You are all very inspiring. I will do better. Eventually.

    Liked by 1 person

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