Well Fed, Well Rested – PR

  • December 1, 2014
  • By :
Paul
Paul

Warm-up
5 Muscle Snatch
5 OHS
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
Repeat with weight and 3 Reps of Each

Stretch Shoulders and Hips

Oly
Spend 25 Minutes working ups to a 1RM Snatch (full).
It is Monday, but you should be well fed and well rested! Please post PR’s to the blog.

WOD 1 (5 Minute Hard Cap)
3 Rounds
16 Power Snatches (95,65)
16 Box Jump Overs

Rest 5 minutes

WOD 2 (10 Minute Hard Cap)
One time through
40 Chest to Bar Pull-ups
30 Hang Squat Cleans (95,65)
20 Pistols
10 Muscle-ups

Regional- 6 Muscle-ups
Open- 30 Chest to Bar Pull-ups, 3 Muscle-ups

10 Comments

  • biscoe

    12/02/2014 @ 3:57 pm

    snatch x1: 205#
    wod1: 4:53 rx
    wod2: through 6 mups @ games

  • Dave Chaput

    12/02/2014 @ 4:06 am

    Oly: 175, couldn’t lock 185 today
    WOD 1: 3:43 @75, chickened out on rx but should have done it.
    WOD 2: through 6 mups (assisted pistols)

  • Tom Kuchenreuther

    12/02/2014 @ 3:48 am

    Oly – 155fx3
    Wod1: 2+24 (75#) (88)
    Wod2: 2 mups – open – couldnt get last mup. arms were toast.

    4th workout since the showdown. #ouch #toomuchcruizinandboozin

  • Andrea

    12/02/2014 @ 2:03 am

    Oly: 150
    Wod 1: 3:50rx
    Wod 2: 9:24rx

    Conditioning wod: emom 20: 15 cal row + 15 burpees

  • Michael McGuire

    12/01/2014 @ 11:08 pm

    Oly: 195 10# PR
    Wod 1: 2+9
    Wod 2: got through 5 mups Rx

  • Rob Hassell

    12/01/2014 @ 3:23 pm

    Snatch: 185
    WOD 1: 2+11
    Had to leave early

  • Crowley

    12/01/2014 @ 1:53 pm

    snatch: 165# – failed 175# 3x and called it quits (20# under my PR)
    wod 1: 2+31 – almost finished
    wod 2: 90 reps – poor effort on this one

  • Mike Quigley

    12/01/2014 @ 1:16 pm

    Oly – 140# shoulder felt good, didn’t push it.
    Wod 1: 1+30 (62)
    WOd 2: Open, was at 12 pistols (w/2.5’s under heel) at timecap.

  • Marc Piccuirro

    12/01/2014 @ 12:34 pm

    Oly: 195 is a 10# PR
    WOD 1: 2+10 (74)
    WOD 2: 7:57 Rx

  • Goose

    12/01/2014 @ 1:47 am

    Cool pic

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