Friday, May 26th

25
May

Friday, May 26th

Benchmark WOD

“Amanda”

9,7, and 5 reps for time:
Muscle-Up
Squat Snatch, 135/95

Compare to 9/23/16.

Extra Credit:
50 back extensions

24 Responses

  1. BAston

    Amanda: 15:28

    18/14/10 C2B / 9/7/5 ring dips
    125# snatch

    I got a few muscle ups in warm up, but also failed a few. I think I’ve done ring muscle ups once in the last 3 months, so I’m out of practice. Also haven’t snatched since the open. Need to get to oly more. Decided to scale to avoid my usual Amanda mental breakdown.

    2017 goal: Put in the work over the summer to be able to do this rx’d again by Labor Day.

    1. Mickey K

      Great decision today. You made the Hard Right over the Easy Wrong. I’m in the gym early Monday, Thursday, and Friday well before the 6 a.m. class. Door is open. Lets do some muscle ups and get you your goal.

  2. Matt

    Ring dips are feeling better, knocked out four pain-free in warmup.

    10:03
    Snatches at 135, touch and go
    18-14-10
    strict pull-ups
    Box dips

  3. robseda

    12:45
    18-14-10
    35# dumbbell OH squat (split evenly L+R)
    #20 (one chain) strict pull-ups
    #20 static dips (GHD)

    back squats
    235×10
    255×8
    275×6
    295×2 (should have done 285 here)
    285×3

  4. Rekas

    Amanda scaled
    pull-ups/ring dips: 18/9, 14/7, 10/5
    Squat snatches @ 85# (these felt awesome!)
    19:54

    muscle up practice/progressions
    false grip pull-ups (ouch!)
    beat swings

  5. jmiz

    Good Morning
    5×4

    worked up to 135# hard to do the right way…

    14 Min AMRAP
    7 Kettle Bell Swings 53/35
    7 Push Ups
    14 Double Unders
    7 Toes To Bar
    7 Kettle Bell Deadlift 53/35

    6+7 rx

  6. Matt

    Made up yesterday’s WOD
    Back Squats
    — 235×10-245×8-260×6-275×4-285×4

    Accum 5 min plank
    — 6:00, made it to 2:45 before breaking it up

  7. ERIC S.

    “QUATTRO”
    4 Rounds:
    15 Calorie Bike
    18 Wallballs (20/14) – Females to a 9β€² Target
    15 Kettlebell Swings (53/35)
    12 Burpees
    12:19 Rx’d

    Front squats
    150(3) 165(2) 205(1) 165(3) 185(2) 215(1)
    Singles 235,250,265,275,295,315,320,325,330

  8. Jess RP

    Amanda: 12:13.
    Instead of muscle ups: bouncy banded pull-ups and dips on a box (18-14-10)
    40lb snatch
    Improved from last time (13:52)!

  9. Jon M

    Scaled Amanda
    2xpullups, 1x ring dips, 95lb snatch
    13min

    Full snatches were out of practice, but felt better by the end

  10. Alice

    Amanda, scaled
    5-4-3 muscle ups
    9-7-5 snatches (rx)
    11:16

    singles all around. snatches felt great. still catching my right shoulder on mu – work work work!

  11. Ashley Moduno

    18/8 14/7 10/5 pull-ups and ring dips with 85# snatch: 14:22 Snatches felt fantastic!
    3RFT: 500m row, 21 body weight deadlifts (I didn’t even lie about my weight!), 21 box jumps: 18:52
    100 abmat situps

  12. Lina

    β€œAmanda”

    9 Dips,7 Dips, and 5 Dips reps for time:
    18 Pull Ups, 14 Pull Ups, 10 Pull Ups
    Muscle-Up
    Squat Snatch, 135/95 LINA: @ 53

    TOTAL TIME: 14:40