Nappa

Wednesday Nov 28 2018


Joe will be out to the gym at 6:15am-7:30am to check out any athletes that need it!

These front squats are from the ground so scale accordingly. If you're thinking "but I can front squat that easily, I just can't clean it", then you should scale the weight and get better at your cleans, since apparently you don't need to get better at your front squat ;)
1.) Every 2 min for 7 Rounds
3 Snatch Singles @ 65%
2.) 8 min AMRAP
3 Bar Muscle Ups
5 Front Squat 225/155
7 Deficit HSPU 45/25lb plates
*3.) 5-4-3-2-1
Bench Press 155/105lb
Rope Climb 
*4.) Tabata Assualt Bike (20sec work/10sec rest)
Record total calories
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension 
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3+2 bmu’s @125
Snatches @85#
3+ bar muscle ups
Baby bar, 105#, and pike hspu. Snatches at 55#
4 rounds + 7FS *supa scaled
4 + 2 FS #65, low BMU
#35 snatch
2 rounds, 3 MU (banded). 125 FS, regular HSPU. I feel beat up!
85#snatch
Deficit HSPU are hard 😅 185# Snatches
3 rds + 3 FS 95# sq + SN
4 + 2 BMU
Snatches @ 135 finally didn’t have to modify to power. unbroken MUs but Super light front squats and handstand holds
80sn
5 rounds (105# FS onto 20” box, forehead height BMU, 1abmat strict hspu)
Power snatch 65#
4 rds (green band BMU, 95# FS, HSPU from box)
60# snatch
Woof. SN: 145
4.67 rounds, heavily modified, 65# snatches... First time in about two months going overhead snatch
2 rds and 3 BMU. 225#, zero deficit HSPU and banded BMU
115# sn
5 + 5 Front Squats
Snatches @ 165lb
5 rds - 85# fs, 📦 hspu, low bmu
55# snatch
2 + 4 HSPU 105#
Slight Deficit HSPU (abmat/35# plates) snatch @55#
2+5 fs @ 105#
Snatches @ 85#; little tweaky Yesterday’s WOD 175# DL 14 something; bench press/rope climbs 95# to start then 65#
5 rounds (strict pull-ups/backsquats/DB strict press 35’s)
Snatches 85#, AB Tabata 42cals, Bench Press 105#/Rope Climb, 12AMRAP 10 alternating barbell lunges 105#, 5 strict supinated grip pull-ups, 5 HSPU with dumbbells
2 + 1 HSPU 135# FS
80# Snatch + Ass Bike Tabata
3 + 1 FS **
Green band for BMU. FS 155#. Reg HSPU. Squat clean complex. Core circuit.
2+2bmu @215#
135# snatches
2 + 3 bmu’s
145# snatch singles
60# snatch. 3 rds + 3 chest 2 bar: c2b 105#fs, hspu with15# plate and ab mat.
4 rounds + 3 Bar MUs
All movements UB / 165# snatch triples / "Tien" from yesterday complete in 8:19 / *3.) complete in 8:30 / 100 meter HSW from Monday complete with 4 breaks (30 second planks) / First 110 feet completed UB! / 3x10 Russian kettlebell swings with 96.9# kettlebell.
4+ 2 hspu. With 2 mats, BMU on low bar, #95
Snatches #55
60# snatch/ 3rds bbmu attempts/95fs/hspu with mat and 10# plate
3+5fs (box bmu and hspu, 125#)
65# sn
105 snatches. 3 rounds: 800m run, 10 front rack lunges (85#), 14 DB step ups (20”,35#) 21:40, 20# vest
*** Mods: 9 SA RR/#35 SA KB FS/#27.5 SA DB BP, Sn: 5 SA KB Sn @#30 + 20 AMSU.
3 rds @ 205#
115# snatches
3 + 1 BMU (25# plates)
125# snatches