Ben's WOD 2/6 & 2/8

2/6

Lift:

Strict Press 5x5 95#

WOD:

AMRAP 15 minutes

200m run
10 TTB
15 Strict Ring Dips
20 KB Swings 50#

3 rounds

2/8

AM -

Lift:

Snatches 5x5 95#

WOD:

Cindy
AMRAP 20 minutes

5 Pull-ups
10 Push-ups
15 Squats

16 rounds + 6 squats

PM - I ran 2 miles and did some yoga and mobility

Myriah & Clyde's WOD 2/3, 2/4, 2/5

2/3--

A) Power Clean: 3-2-1 3-2-1

M: 75-85-95, 95-105-105
C: 115-135-155-155-175-185

B) "Jeremy" 21-15-9
Overhead Squat 95/65#
Burpees

M: 9:03
C: 12:06

I crushed this one mainly because I have a good squat. I dropped the bar on round one at rep 20. Didn't mean to obviously but it fell.

C) We were suppose to do HSPU and walking when class started but we didn't...

So M did 3x5 kipping HSPU after class


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2/4--

A) 2-6 rope climbs from seated position and ending in seated position (feet never touch ground)

B) Back Squat
3x60%
3x70%
3x80%
3x85%
3x90%
3x90%(+)

M: 110-125-145-155-160-160(4)
C: 135-160-185-195-205-205(5)

C) Every 3 minutes for 9 minutes:
400m run
Max rep lunges with 35/25# above head in lockout position- any bent elbows =3 burpees

M: 76
C: 69


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2/5--

A) Strict pull ups 3-3-3-3-3-3

C did weighted with 15-15-20-25-30-35
I did just as many as I could and none were truly from dead hang

B) "Jack" Gone Bad
5 rounds for total reps
1 minute push press 115/75#
1 minute kettlebell swings 1.5/1pood
1 minute box jumps 24/20"
Rest

M: 242
C: 206

Ben's WOD 2/3, 2/4, 2/5

2/3

Strength:

20 minutes of muscle up progressions

WOD:

10 minute AMRAP

5 each arm 50# dumbbell snatch
5 ring push-ups
10 burpees

5 rnds + 6 burpees

2/4

I worked with Stefan for an hour on snatches, cleans, kipping handstand push-ups, and kipping pull-ups.

2/5

WOD:

4 RFT

21 box jumps
15 thrusters 95#
9 pull-ups

time: 14:47

Oly Lifting:

30 minutes of snatch practice with Oly coach