3

Jun

# Sunday, June 4th

**Sunday Oly**

Snatch

On the minute for 10 minutes

Snatch Pull Double

On the minute for 10 minutes

Choose one weight and stick with it for the whole 10 minutes.

**Endurance WOD**

Each for time:

Row 2000m

Row 1500m

Row 1000m

Row 500m

Rest exactly 5 minutes between each effort.

Compare to 2/3/17. Post times to Comments.

OLY

10 min snatch EMOM @100#

10 min 2xsnatch pull EMOM @120#

Snatch emom breakdown:

1: 100f- 100 ✔️

2: 100f- 100✔️

3: 100✔️

4: 100f

5: took the min off

6: 100f- 100✔️

7: 100 ❤️

8: 100 ✔️

9: 100 ❤️

10: 100 ❤️

So basically only 3 really good ones, but needed to push through and feel more comfortable at this weight.

6/3/2017 (cuz I can’t log in to yesterday’s comment feed)

Bench Press:

185 x 8

185 x 8

195 x 6 + a negative 4 seconds that nearly crushed my throat. Thanks D Quat for the save

Friday’s WOD

2 rounds

25 OH walking lunge steps

25 front rack walking lunge steps

Perform 5 burpees every time you drop the weights

13 min or so, w/ 30 – 35 burpees.

I used #35 dumbbells. Those OH lunges are tiring.

Oly snatch 60#

Ewod 37:19

2000 8:51.9

1500 6:52.9

1000 4:30.6

500. 2:07.8

Total 37:18

2000M 8:43

1500M 6:47

1000M 4:25

500M 2:04

105# / 135# on the snatcheroos and 34:30 total.

And the web site is funky ????

2000 – 7:34

1500 – 5:52

1000 – 3:39

500 – 1:39

mostly slower than last time

Working on site now

And the web site is funky ????

2000 – 7:34

1500 – 5:52

1000 – 3:39

500 – 1:39

mostly slower than last time

oly:

snatch emom

100-100-100-100-100-100-100-100-F-100

snatch pull dubs

120# across

5 rounds, nft

10 ghd situps

10 hollow rocks

OLY

Snatch emom – 85# across (95# for the last rep bc Matt made me)

Snatch pull emom – 115# across

Rowing

2k – 8:28

1500 – 6:30 (improved by 10″)

1k – 4:19

500 – 2:00

OLY

Snatch emom – 85# across (95# for the last rep bc Matt made me)

Snatch pull emom – 115# across

Rowing

2k – 8:28

1500 – 6:30 (improved by 10″)

1k – 4:19

500 – 2:00

Bench 3’s:

155-150-165-165-170

No spotter so a bit conservative

20 s2o (115)

60 sit-up

15 s2o

45 sit-up

10 s2o

30 sit-up

8:54

Nowhere to hide on that. Only broke 15 (8/7)

10 min EMOM snatch: 90# across- no fails (yay!)

10 min EMOM snatch pull: 110# across

10 min snatch EMOM at 85# & the last one at 90# because I wanted to. POST OP PR’s everywhere!!

10 min snatch pull doubles @ 110#

2000m – 8:43 (had to stop for a second in the middle to convince myself to not throw up)

1500m – 6:37

1000m – 4:16

500m – 2:01.4

As brutal as it was, is it bad that I actually really enjoyed this EWOD?

10 min snatch EMOM at 85# & the last one at 90# because I wanted to. POST OP PR’s everywhere!!

10 min snatch pull doubles @ 110#

2000m – 8:43 (had to stop for a second in the middle to convince myself to not throw up)

1500m – 6:37

1000m – 4:16

500m – 2:01.4

As brutal as it was, is it bad that I actually really enjoyed this EWOD?

Sunday OLY performed yesterday (Saturday early)

Snatch EMOM:

155,155,165,165,175,175,185(f)x2,180,180,180

Snatch Pull double EMOM

210 for all ten

OLY

Snatch @53 2x Snatch Pull @63

OLY

Snatch @53 2x Snatch Pull @63