Doug
Weightlifting Wednesday
On the Minute x 12:
Climbing or Across
3 Position Squat Snatch (Pockets/Above the Knee/Ground)
– Rest 5 minutes –
Flashpowder
For Time:
21-15-9
Hang Power Snatch @ 75/55
Burpee
Post Loads and Times to Comments.
Box Brief
The first workout for the Internal Team Throwdown will be announced tomorrow…
WLW 3 position squat Snatch 95#
Flash powder 3:58
With Adam and Miguel
Back squat
50 135 50 185 50 225
Push press
50 115 50 135 50 185
Hang power clean
50 115 50 135 50 185
WLW: 3 Position Snatch, 125
Flash-powder: 4:22
With Adam and Adam:
Back squat (7 minutes)
50 135 50 185
Push press (7 minutes)
50 115 50 135
Hang power clean (7 minutes)
50 115 50 135 25? 155
Great working with you guys.
3-position snatch 125#
Flash powder 4:28
50 DU + 15 scap retraction
57 DU unbroken PR + 10×35 KB press ea side
50 DU + 10×55 KB push press ea side
22 push-ups day 18 with Teri
Congrats on unbroken DU PR! Ready for the flight simulator? 🙂
WLW: Snatch up to 125#
Flash Powder: 4:30rx
Weightlifting Conditioning with Adam and Worldwide as stated above ^
For time: ~6:40
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.
WLW
Snatch: 75#
Flash powder: 5:55 @ 55#
WLW
35# x3, 45# x4, 55# x5
Cash out:
25# 5:37
Bulgarian Split Squats 10 Ea side x2
Kb shoulder presses 20# 10 ea side 30# 5 ea side
EMOM 5 3reps low bar rows (not sure I have it right)
Bent over rows 30# 10 ea side x2
22 – 20″ box push ups
Need to figure out how to do bar work during a class with the new config
WLW: Worked to 95#
Flash powder: 5:02 Rx
WLW: 35# across, 10 minutes: power, 2 min: squat
flash powder: 4:01 35#
Shoulder is getting better!
So happy your shoulder is feeling better! Baby steps.
WLW 3 position squat Snatch: worked up to 105# (failed a 110# attempt)
Flash powder 5:08 @ 65# (21 and 9 unbroken)
WLW: 45#
Flash powder: 5:36 @35#
Great class with the nooners!
Flash powder: 5:14, 60#
Squat snatches: 65# across
WLW: 65/75
Flash powder: 4:18 @ 55#
And got my big deal done at work today
Oh hell yes!!! Great day!!!
3-pos squat snatch: 130#
Flash Powder: 4:00 Rx
Squat 95-105 Feeling better every day
FP: 3:56 Rx
Glad the toilet paper joke went over so well 🙂
HAHA! That was a good one!
I think you should have done the WOD that way.
WLW- worked up to 100#
Flash Powder: 4:04Rx
WLW- worked up to 155
Flash Powder: 3:33rx
Snatch- 135-155
Flash Powder- 3:40 RX
WLW
3 position squat snatch @ 65# across
Flashpowder: 5:30rx (struggle.bus.)
Backsquats
20 @ 105
20 @ 135 (10/10)
10 @ 155 (5/5)
Push Press
20 @ 65
20 @ 75 (10/8/2)
20 @ 85 (8/7/5)
WLW: #55 snatches then air squats
FP or death by burpees-
2 full rounds #45 6:00
Max had mercy on me at 6mins thank you for putting me out of my misery ?
Making progress everyday brother!
65-95 3 position snatch
Flash powder 55# snatch @ 4:09
3 Pos Snatch – 95 to 205
Flashpowder – 3:05rx
Snatch 35-45#
Flash powder- 5:36 30#
Snatch 60#
4:36 @ 35#
3 P Snatch – Worked from 95 up to 135 in little chunks along the way.
Shoulder felt really solid which was awesome.. hadn’t pushed the weight overhead since a little sublux incident.
FlashPowder – 3:58Rx
Should have pushed the first round of burpees harder.
All snatched unbroken but left too much in the tank and didn’t get “uncomfortable enough” on the burpees.
WLW!
Worked up to 100lbs – I think I could have gone more.
Flash powder
4:21 with 65 lbs
115#, 3:38 flashpowder rx.