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General Fitness 02.04.15

3
Feb

General Fitness 02.04.15

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Prep Work
50β€² Inch worm push up
3 rds
5 snatch grip Dead Lift
5 Muscle snatches
5 OHS

WOD
Open WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Men
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Women
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

ACC Work
2K Row for time
5X :30 Hollow hold

Cool Down
Mobility
Post results

20 Responses

  1. BG

    Who reads these post.??

    Good WOD: back was pretty tight this am. Came in early to do some mobility.

    Pre Work was good. Did PVC 1st round then went to the bar.

    WOD: 14.2
    I was there for show and shine,
    not Buff & Tough… Meaning.
    I went for reps.
    75lbs x 30 Reps
    95lbs x 30 Reps
    105lbs x 6 Reps
    Acuatlly felt pretty good. Trying to work up the lungs for these quick 10 & 12 minute WODs.

    OT: 10 minutes on Airdyne.
    Machine wouldn’t turn on so not sure how far I went.
    It didn’t feel like I moved thou…. Get it πŸ™‚

    Great programing this week!
    Nice work 5am.!!

  2. Russian Princess

    81 reps total (21 into the round of 75)
    Worked on my footing to eliminate the split snatch. Didn’t miss a single attempt no matter how ugly some of them were.

    Marcos said I had more in the tank on the 75s and I should have been able to finish those 30reps.
    I agree.
    BUT (excuses excuses I know) its Wednesday and I am tight and beat up and my back started to tighten up real bad around the 75s so I didnt want to push it over the edge. I do have to learn to be uncomfortable in this lifting WODs tho. Thanks Marcos for always believing in me having more.

  3. Drew A.

    58 total reps, cruised through the 75lbs and did 28 at 135. The jump from 75 to 135 is a real (pick out your own explicit language here)… Definitely need to work on mobility so i don’t have to power and muscle snatch everything.

    Finished 2000m row in 7:56 which wasn’t bad after all those snatches.

  4. jramos1808

    WOD:
    75 did sets of 10
    135 sets of 5 with 5 second break each rep and 10-15 second break between each set

    finished 135’s with 1 min to go. went slow switching the weight out and got 1 attempt at 165 but couldn’t pull it off.

    10 min of Airdyne

    did my hollow holds

    1 min inversion table for my back πŸ™‚

  5. Brad L.

    I did cleans instead of snatches. 62 total reps. I went from 75# to 125#. The last 2 reps were at 135#. Going from 75# to 135# is a huge jump.

    On the rower, I just took my time. My lower back was pretty tight from the cleans. Finished the 2000m in 8:30.

  6. Tiffany Carley

    Completed 82 or 83 snatches. I lost count in the last 20 secs. I know I almost finished my rd of 30 at 75 lbs.
    I broke up the 35lb into 2 sets. 55lbs I did in sets of 5. All singles for 75lbs. All my snatches except a hand full were muscles snatches. Oh boy did my arms and shoulders feel that.
    2k row was 9:30
    That was rough. Thank you B for pushing me πŸ™‚

  7. Christy K.

    WOD
    30 Snatches @35#
    30 Snatches @55#
    20 Snatches @75#

    Unfortunately school got in the way of the 2K row, but I’ll have make up for it later.

  8. Samm

    I really freaking sucked at this one. grip went early, shoulder went early. Only got 45 reps. The heck?! Lungs felt good. But 55# felt like 100 today. Very disappointed in myself.

    No row machine, did a 2 mile jog, alternated between 0 and 5 incline every other quarter mile.

    Going to do some shoulder mobility at home tonight and really give that left wing some TLC.

  9. Vanessa Esquivel

    WOD

    I did power cleans instead of snatches.

    35# 30 reps
    55# 30 reps
    75# 30 reps
    90# 10 reps

    ACC Work
    2K Row for time – 8:51
    3X :30 Hollow hold

  10. Teressa

    This was not as hard as I was expecting! I was really tired all day and for some reason it did not compute in my head that there was a 10 minute time cap on the whole WOD, so I went into it with a more “endurance” type approach thinking I was going to be there doing snatches for days and that slow and steady was the way to go… whoops.

    I made it through 10 reps at 75lbs, but felt like I was just getting warmed up and getting my power snatch down when the time was up! I love snatches so this was pretty fun.

    My lower back was a little sore from American swings yesterday.
    Jump-roped afterward for awhile… didn’t know we were supposed to row- I really was super tired and pretty out of it. Early to bed for me tonight!

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