Saturday, January 12, 2013
1/12/13- Rope-A-Dope
5 rds
2 Rope Climbs
10 sqt clean thruster 95/65
20 situps
200m run
*rope climb scale, 2 lay down stand ups and
5 sec cumulative hold on rope per 1 rope climb.
Games Class:
1. Snatch
A. Squat Snatch 3x1 from high hang "Pockets"
B. Squat Snatch 3x1 from below the knee
2. Front Squat
A. 3 RM
B. 10 RM
3. Goat Training
Pick on of the following (A, B or C) based on greatest weakness
OTM 20 min
A. Odd: 5 HSPU - rings, elevated, kipping or strict
Even: 200m Run or 200m Row
B. Handstand Walking
Odd: 10M Handstand Walk
Even: 200m Run or 200m Row
C. Overhead Stregnth
Odd: 6 Push Press
Even: 200m Run or 200m Row
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11 comments:
Messed around w jerks n box snatch
Then
21-15-9
Sqt snatch 115#
C2B
8:03 tough qod...Rom on sqt snatch
24:07
- 35# on Bar (focused o form but can go heavier)
- LDGU for Rope Climb (add rope climb to the needs work list)
- Felt ok overall, need to pick up the pace on my runs
- Thanks to Eustice and Chris for pointers on the ropes
Can any of you APEX'ers provide guidance on what my Zone Block Range would be? I am 5'8' and 178 currently. I do WOD's 4x a week and probably do 1 additional day of sport (i.e. low intensity skiing, jogging, nike riding)
Any info on block range for WOD vs non-WOD days would be appreciates :)
Snatch from pockets
135-155-165X
Snatch from below knee
155-175-190X
Front Sqt 3RM
245
Front Sqt 10RM
185
front squat 3 rep max was my previous 1 rep max!! super stoked about that!
20 min on the min wod I did the Row Handstand pushup odd min/even min
every other round I did handstand PU on 45 pound plates then altered between strict. Fried my shoulders but bit mental gain. Kept the 200 m row around 40 seconds.
Snatch from the pockets
125-135F-125
Snatch from below the knee
135-145F-140
Front Squat 3RM: 225#
Front Squat 10RM: 165#
On the Minute for 20 Min
Odd- Pistols: 132
Even- Muscles Ups: 1 per round, 2 on rounds 6 & 7
Nice job everybody PRs all around!
Snatch from the pockets
80-90-95
Snatch from above the knee
80-90-95 (ugly)
3RM front squat
165#
10RM front squat
135#
20 Min OTM
Even- C2B 8 each round
Odd- pistols 176 total (holy quads!)
Same as Zim...my 3RM front squat was my previous 1RM so I was pretty happy about that one!
I am finally taking a FULL rest day tomorrow...boredom might be the death of me.
25:12
75# Bar
LDGU for the rope.
It felt good - when it was over!!
Pocket snatch
80-85-90
Thanks to the cue from Bus to widen my ape hangers on the bar, helped catch that 90.
Below knee snatch
80-80-80
Stayed at 80 to work technique
3RM squat: 125#
10RM squat: 105#
working on keeping my A to the floor!
20 min OTM
Evens: 8 C2B
Odds: Pistols 175 total
Fun day, great work everyone!
29:47
LDGU sub for row
otherwiser rx'd
BDD
rope, not row.
Rope-A-dope
19:07 Rx
Snatch f.p.
135-155-175
Snatch from below knee
155-175-195
front squat 3RM
275
front squat 10Rm
*245 failed on 7 didn't have any other attempts. if i slow dow i could get it.
WOD 20 min OTM 8 C2B, amrap pistols 127
I feel I could have gone heavier on my snach from below the knee.
24:04
80#
~Eustice
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