WOD 07 30 13

A. Power Snatch 5×2 AHAP.  Beginners(OHS: 5×5)

B. Starting with (either 65/95/135):

EMOM: 1 Push Press.  (+10lbs/min).  If you fail a rep, keep the weight on the bar and perform the next movement in the sequence.  PP -> Clean -> FS.  Once you fail your FS, start next minute with dips (M:8/F:5) EMOM for up to 7 min. If you fail to hit (8/5) within 7 min, move onto next section: 20 WB (20/14) EMOM for up to 7 min.  Who can continue to work the longest?

C. 3 Prowler Pushes (205/160)

Post times, loads, and comments.

07 30 13
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10 thoughts on “07 30 13

  • 07 30 2013 at 10:09 am

    A. Not my day. 105#
    B. 24 minutes,* starting with 95#
    C. Check

    *Made a mistake and kept working on ring dips when it was clear I would not finish, so I didn’t have enough time to set up for the first round of wallballs. I started a little late and only got one round — probably could have squeezed out another round with better planning.

  • 07 30 2013 at 11:23 am

    A: 135#, probably could have gone a bit heavier. Need to not pull early – common problem for my clean and snatch.

    B: way too complicated for a 6am class. lasted 20 minutes?
    PP – 95 -> 155
    Clean – 165 -> failed 205
    FS – 205 -> failed 215
    Dips – 3 rounds + 4 using walker, no bands
    WB – 1 round + 17

    C: Check

  • 07 30 2013 at 7:35 pm

    Was not feeling great today but somehow managed to do alright.
    A. 68#
    B. 14:00, didn’t last long but got 103# PP (5# PR) and 123# FS (6# PR)
    C. Check
    Tried a few unassisted chin-ups too. I’m almost there! Determined to get these soon.

    • 07 30 2013 at 10:01 pm

      I’ve been using the regimen that Lei had printed on the wall for a while, and it got me there quickly! I don’t have your email or I’d send it along.

  • 07 30 2013 at 10:03 pm

    A. Worked mostly on form and felt really good about it! 85# and kept most of my form together.
    B. Another fun met con! Ladder was fast and HARD. Only got to 17 min because wallballs hate me, but fun all the same.

  • 07 30 2013 at 10:21 pm

    Haven’t been a good poster lately but I had such a fantastic PR day I need it memorialized in blog history.
    A) 93…couldn’t power the 98 x2 but whatevs because I was about to go dumb on B and I didn’t even know it.
    So glad this was a fast metcon because I didn’t have time to know what my weight was. But the following are all AK approved and all PRs
    B) 153 pp, 173 clean, 183 fs
    And then…
    C) no bands on my dips for 4 rounds.

    I mean seriously..Phil, can a get some sort of gif with a lil stank on it?

      • 07 31 2013 at 11:35 am

        lol…I knew you would come thru. nice

  • 07 31 2013 at 9:26 am

    I was pretty excited about this WOD until I had to clean and then I hated it for a minute.
    A. 123
    B. Started at 93. 163 pp, 193 clean, 223 front squat, blue band dips, 2 rounds of WB… no PRs like Cheryl and D$, way to go guys!
    C. 205 prowler.

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