Insane Intervals

Feb 11th, 2014

Category: Competitor

Insane Intervals

hyatt box jump
Warm-up
5 inchworms with 7/5 chest slap/clap push ups each time
100 double unders
Stretch the calves
10 pistols (add weight if able)
5 ball ups
10 pistols
5 skin the cats

Skill
Pistol

Strength
1.Snatch Grip behind the Neck Push-press
2-2-2-2

2. EMOM8
2 Snatches (full) @80%- Do not scale up. Work on technique and speed.

WOD
1 Min work:30 Second Rest
Record all repetitions
3 Complete Rounds
1. Double Unders
2. Alternating Pistols
3. Burpees to 6 inch target
4. Toes to Bar
5. Box Jumps (30,24)
Rest 90s

Report total reps for 1,2,3,4 and 5.

DISCUSSION 15 Comments

  1. Rachel 'Goose' 02/12/2014 at 10:53 pm

    185 Press/ 120 Snatch/ 448 (minus box jumps/pistols-having some issues with knee & wrist)

  2. Bish 02/12/2014 at 5:37 pm

    Press 205
    power snatches (shoulder is still funky) tried to not move my feet too much 145×4 155×4
    WOD order, Burpees, TTB, Pistols, Dubs, then BJs: 577 total. Box jumps sucked after dubs
    Legless ropes, HSPU, GHDizzle cashout WOD with Jules, Tina Mo and McShirtless

  3. Andres 02/12/2014 at 3:02 am

    snatch: 115-125-120
    wod: 604 I believe.. dont remember break down. DU, BJ, Burps were good, pistols-okay, and ttb were just confusing.
    emom: 15 cal bike, 15 GHD w/medball

  4. Tracy 02/12/2014 at 1:54 am

    Still in Baltimore, had an 11 hour work day sooooo didn’t have a whole lot of time to WOD.
    Snatch push press: 115-135-155-165-175(1)
    EMOM: 120
    Warmed up dubs and legs still aren’t 100%…rowed and jumped on the air dyne in place.

  5. Hyatt 02/12/2014 at 1:35 am

    Snatch push press: 245×2
    EMOM: 195
    WOD: 557 total reps

  6. Manny Rodriguez 02/12/2014 at 1:11 am

    185 push press 115 snatch wod 404 total reps

  7. Joey 02/12/2014 at 1:02 am

    Only had time for two rounds of the WOD
    DU 154/ Pist 35/ Burp 43/ TB 31/ BJ 30

  8. Dale 02/12/2014 at 12:10 am

    Snatch push press 255×2, emom 145-165 technique, dubs 205, pistols 109, burpee 61 t2b 75, box jumps 75 total 524

  9. Pat p 02/11/2014 at 11:31 pm

    Ps
    Pretty disappointed in the nooners

  10. Pat p 02/11/2014 at 7:31 pm

    Ok had more time today did yesterday’s squats up to 355×3
    Snatch grip bla bla up to 205
    Emom 195 no misses
    Wod total reps 607

  11. Stafford 02/11/2014 at 2:55 pm

    Snatch grip push press : got up to 185
    Snatch emom: @ 125
    Wod: 252, 60, 44, 48, 46

  12. Crowley 02/11/2014 at 2:21 pm

    warm-up: done
    snatch grip push press: 165, 185, 205, 225
    snatch EMOM: 145 across
    WOD: 230, 82, 41, 60, 67

  13. Mike Brown 02/11/2014 at 1:10 pm

    My hip popped on me yesterday doing back squats. I got Jack deezed today doing Dead hang pull ups, bench press, dips and mad double unders. Did some hand stand walking as well.