Friday

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Strength Weak­ness
3–3-3–3-3–3

Then

As many rounds as pos­si­ble in 7 min­uets of:

2oomRun/Row
3–10 Gym­nas­tic Weak­ness
3–10 Squat Weakness

then

3×8 Weighted knee raise
3×8 GH Curl

Post loads rounds and comments

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22 thoughts on “Friday”

  2. Snatch — 3 x 30kg

    WOD — 3 Snatch, 9 OHS @ 30kg, 5 ring dips and run
    2 rounds + 80m

  4. Hang Snatch — 40kg
    WOD — 2 Rounds + 200m (OHS and MU)
    Really couldn’t be stuffed this morning

  6. Snatch: 25kg

    WOD: 3 Snatch, 9 OHS @ 21.5kg, 5 ring dips (orange band) and run
    2 + 206

  7. Snatch-40kg
    WOD– Weak­ness– Snatch+3OHS 40kg & Pro­gres­sive MU (BB) 2rnds + 10 PMU

  8. BS @ 60kg and ran out of time.

    WOD — 2+20 w/ yel­low band dips to full rom & FS @ 35kg..

    Thanks for the lit­tle race Cian, made me push a lit­tle harder ;-)

  9. DL: 85/90/90/85/85 (3RM)
    WOD: 2 rounds + 8
    8 Ring Dip (y)
    1 snatch + 10 OHS @35kg
    200m Row

  10. Snatch — 3 x 3 @ 22.5kg / 1 x rep at 25kg
    WOD — 3 rounds — 200m run / pu’s rxd (1 round with 1 pu & 2 rounds with 2 pu’s) / 5 reps f/s @ 30kg

  11. Opps…sorry I made a mis­take :roll: WOD was 2 rounds + 202 (I was not able to com­plete the 5 f/s to fin­ish the round) :sad:

  12. Strength: OHS, worked up to 3 @ 70kg

    WOD: 200m Run/ 5 MU/ 7 FS @ 70kg
    2rounds + 203

    Glad I could help Jess!

  13. OHS– Worked on tech­nique @ 25kg (shoul­der mobil­ity sucks)
    WOD:200m row/1 Snatch & 3 OHS @22.5kg/3 band MUs & 1 jMU
    1 round + 203

  14. Dead­lift: 3x 110,120,130,140,150, 1x 155 (new 1rm) (did this instead os OHS due injured wrist)
    WOD: 10 Tall box jumps, 10 50kg back squat, 200m run 7min amrap 3 rounds + 125m

  18. AM — snatches 40kg really have to work on NOT hav­ing the sumo fin­ish!
    AM — WOD 200m Row, MUx3, power snatch into 3 OHS x 3.
    2 rounds + 203

    PM — snatches 50kg, after some words of wis­dom from Mo this morn­ing and some fur­ther words of wis­dom from Bren­dan this after­noon and also some PVC and bar work, I got a lot closer to where I want to be with that lift.

  19. PM — WOD 200m row, 3 MUS + 3 JMU, power snatch into 3 OHS X 3
    2 rounds

    Weak­ness:
    OHS — tech­nique
    MU — don’t have the strength yet

  20. Weak­ness: evey­thing — picked OHS 20kg up to 35kg focus­ing on con­sis­tent tech­nique.
    WOD — OHS 10reps a round @ 20kg, MU pro­gres­sions and 200m run
    2 + 8 (OHS, MUP, run)

  22. Hang Snatch — Tried to focus on the speed under the bar (aggres­sive pull) sat at 30kgs
    WOD: 1 Power Snatch, 3 OHS, 5 Chest to Bar Pull ups + 200m row.
    3 rounds + 1