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1/15/13

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WODs | 12 comments
1/15/13
 
Warm-up

1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars

Heavy

10 Rounds
1 Snatch* every 45 seconds

*Pick the Snatch (Power or Squat) you will be doing during the WOD for the heavy lift. Post weights with WOD’s score

WOD

“HCCF Benchmark #2”

On the odd minutes (0-1,2-3,etc.)
a) Snatches – 3*
b) Ring Muscle-ups – 6**

On the even minutes (1-2,3-4,etc.)
c) Clusters – 4
d) Toes-to-Bar – 7***
5 Rounds For Max Score
*Any type of Snatch is acceptable… be sure to post the type of snatch in comments
**If you can not do ring muscle-ups, try one of the following:
#1 – 6 Bar Muscle-ups
#2 – 6 Chest-to-Bars
#3 – 6 Pull-ups
#4 – 6 Ring Pull-ups
(specify which modification in score)
***AbMat Sit-ups if modifying

Everyone will start the WOD with 100 “points” (this is how many reps are in the WOD). Each missed rep will cost you a point. For example, skipping a round of muscle-ups would lower your score by 6.

We will be repeating this WOD many times throughout the years (aiming for once a month). Be sure to post your scores as a comment so that you can keep track of your progress! If anyone achieves a perfect score… you will add 10 pounds to the barbell movements for the next time we do the WOD until you achieve a perfect score with that weight. Every time you earn a perfect score add 10 more pounds.

Compare back to 11/20/12.

Please post the heavy lift + scores and modifications (if any) so you will have something to compare back to!

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  1. Clint B01-17-13

    75 reps completed (95#)

    Reply
  2. Clint B01-16-13

    Heavy power snatch: 135(2), 140(2), 145(2), 150(4)

    Reply
  3. Mitchell01-16-13

    Heavy Power Snatch (2) 165# Squat Snatch (6) 185# (2) 195

    Rx’d 72 reps at 115# :(

    Reply
  4. Vicki Chaney01-16-13

    Heavy: 65#(6 rds), 75#(4 rds)
    WOD: 65#, 93 reps.
    Modified: C2B and Abm. Sit ups.

    Reply
  5. Travis01-15-13

    Heavy (Power snatch/High-Hang snatch) 115#(3) 135#(3) 155#(4) WOD: 88 reps @ 95#

    Reply
  6. Ryan B01-15-13

    76 reps Rx (95#)

    Reply
  7. Logan C01-15-13

    Heavy (Power snatch) 115#(2) 135#(3) 155# 165#(2) 185(f) 185

    WOD: 86 reps @ 115#

    Reply
  8. David Fuller01-15-13

    100 reps (115#)
    (B) Mod #2 C2B
    Heavy 135# Power Snatch

    Reply
  9. Kelly M01-15-13

    Heavy power snatch 65(3)75(3)85(3)90#(1)
    Wod 83 reps (65#, b-pull ups) 26wks prego!

    Reply
  10. Kristin Tucker01-15-13

    Heavy hang power snatch
    85(4) 90(2) 95(3) 100(fail)
    WOD 85# 82 reps
    (B) transitions purple band
    (C) power clean and jerk

    Reply
  11. Tony A01-15-13

    Heavy (power snatch) (3)115# (5)135# (2)155#
    (Rx) 79 reps (95#)

    Reply
  12. Tiffani01-15-13

    Heavy (low-hang squat snatches): 65#, 70#, 75# (X3), 80# (X4), 85#
    WOD (b-c2b): 74 reps (75#)

    Reply

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