Friday, November 5, 2010

Posted by on Nov 4, 2010 in WOD | 19 comments

1.  Snatch – Ladder
Every minute on the minute complete 1 Snatch for 8 minutes.
Start at 40% of 1RM and try to add 10% every minute. 

After the 8th minute, Immediately start…

2.  Front Squats –  On The Minute
Every minute on the minute complete 3 Front Squats for 8 minutes.
Start with the same weight that you ended the Snatch Ladder with.  Do not increase weight each round.

 After the 8th minute, You have one minute to strip your bar and begin…

3.  Lunges For time.
Complete 100 Reverse Lunges for time, 45# bar.

With the bar in the back rack position step back with one leg so the knee kisses the ground.  Return to a standing position, and that is one rep – continue to 100 reps as fast as possible.

Post results of each round.

19 Comments

  1. Sounds like fun to me. 🙂

  2. Sounds like fun to me. 🙂

  3. 10% of your starting weight on the Snatches, or 10% of your 1RM to add every round?

    40% of my 1RM Snatch is 60lbs, so that’s what I start with.

    If I add 10% of my starting weight every round, it looks like:
    60-65-75-80-90-95-105-115lbs

    If I add 10% of my 1RM weight every round, it looks like:
    60-75-90-105-120-135-150-165 (going for PR in last two rounds)

  4. 10% of your starting weight on the Snatches, or 10% of your 1RM to add every round?

    40% of my 1RM Snatch is 60lbs, so that’s what I start with.

    If I add 10% of my starting weight every round, it looks like:
    60-65-75-80-90-95-105-115lbs

    If I add 10% of my 1RM weight every round, it looks like:
    60-75-90-105-120-135-150-165 (going for PR in last two rounds)

  5. Math! Yikes! Warm up time will be spent doing calculations. Who besides Greg knows their 1RM, 3RM, 5RM of every bloody lift?

  6. Snatch – From 65 to 135
    Front squat – @ 135
    Reverse Lunges w/ bar – 4:02

  7. Snatch – From 65 to 135
    Front squat – @ 135
    Reverse Lunges w/ bar – 4:02

  8. Snatch – From 65 to 165 (PR)
    Front Squats – @ 165
    Reverse Lunges w/ bar – 4:07

    This was a great physical workout today. Even the Jazzercize portion at the end was painful! Ha ha ha…

  9. Snatch – From 65 to 165 (PR)
    Front Squats – @ 165
    Reverse Lunges w/ bar – 4:07

    This was a great physical workout today. Even the Jazzercize portion at the end was painful! Ha ha ha…

  10. Is there anything going on tomorrow?

  11. Is there anything going on tomorrow?

  12. Tried to match Ray on the snatches and messed up my math at some point cause I got to 155.. Anyway decides just to go for 165 bit failed it so did 155 for the front squats. Lunges was around 4:30. Found these quite rough. Have a good weekend guys!

  13. Mike said there is a wod at the usual time Chris. Also said it should be posted around 9.

  14. Hey there everyone!

    Amy and I definitely want to thank both Greg and Jon for stepping up and doing a fantastic job this past week. It was very much appreciated.

    I did this one after a week of Vegas….and it’s going to hurt tomorrow.

    Worked up to 155lb snatch from 70lb… small deviation from the intended increments but my technique was pissing me off so I stuck at 155…

    Did the reverse lunges 2:51 …. Amy got it done at 2:49

    We are having an intro session at 10am… and traing for reg members at 11… see you then

  15. Hey there everyone!

    Amy and I definitely want to thank both Greg and Jon for stepping up and doing a fantastic job this past week. It was very much appreciated.

    I did this one after a week of Vegas….and it’s going to hurt tomorrow.

    Worked up to 155lb snatch from 70lb… small deviation from the intended increments but my technique was pissing me off so I stuck at 155…

    Did the reverse lunges 2:51 …. Amy got it done at 2:49

    We are having an intro session at 10am… and traing for reg members at 11… see you then

  16. PTP:
    deadlift 5×245, 5×220
    Press 5×90, 5×80

    Failed my last snatch @ 115, so I did the squats @ 105
    lunges in 4:2? I think?

  17. 45 to 80 for the snatches
    80 for the squats
    5:26 with the bar for the lunges. These were tough.

    PTP: DL 5*155,140 PRESS 5*70,60

  18. 45 to 80 for the snatches
    80 for the squats
    5:26 with the bar for the lunges. These were tough.

    PTP: DL 5*155,140 PRESS 5*70,60

  19. Just wanted to echo Mike’s sentiments on the great job Jon and Gregg did keeping us motivated and working during Aime and Mike”s absence!

    2:51 and 2:29 on reverse lunges??? That’s awesome! Ridiculous, but awesome!