5 Rounds for time:
2 Rope Climbs, 20ft
6 Power Cleans 185/125
12 Ring Dips (Gymnastics crew does 9 HSPU)
rest 8 minutes
3 Rounds:
400m Run
20 Power Snatch 95/65
rest 8 minutes
2 Rounds:
25 KB Snatches (70/53) - *Below knee at the bottom, do not need to alternate*
20 Cal Row
50ft Front Rack Walking Lunge (145/95)
15 STO (145/95)
Rest 4 minutes
200ft HSWalk for time.
1st WOD finished at 16 min.
ReplyDelete2nd WOD finished at 34 min
Only did 1 round of the 3rd WOD because of time.
Hang cleans felt good , it was the ring dips that got hard! It failure at the end... The snatches were light and felt good. Did sets of 10 for the first round and then died off in the second and third rounds to usually 5 -8 at a tkme! 53kb snatches were tough but definitely doable!
Total time 61:37
ReplyDeleteWOD 1 12:37
WOD 2 end at 31:55
WOD 3 end at 54:37 prob broke up KB more than needed. Both sets of s2oh UB.
The running then snatches into the KB was a little bit of a back killer. All 4 50 ft hstd walks UB
Finished the last WOD 3 at around 55 (before HS walks). Did some HS walk practice after 4 mins rest. Determined to HS walk this year!
ReplyDeleteWOD 1 12:57 was nice and kind of a wheel house workout with Rope climbs and dips
ReplyDeleteWOD 2 33:00 This was the rough one for me of course with running.
WOD 3 54:27 Felt good body was just worn down but John helped a lot with moving.
Total time 62:14?
ReplyDeleteDidn't write down each segment time
WOD 1 was slow for me-not a great rope climber
WOD 2 not too bad-grip was worked
WOD 3 grinder-liked it
WOD 4 first 2 unbroken then things got tough
Wod 1:858 I did hspu bc I'm team gymnasty.
ReplyDeletewod 2: 28:58...snatches mentally crushed me.
wod 3 51:50
Handstand walk....I got like 2 consecutive steps...lol:)