1.) 1 Snatch EMOM @ 70% with 2 sec pause at low and and then at hang
note: really concentrate on continuing to push those knee back just a bit further coming out of low hang to hang holding on to that back angle. please for the sake of Justin’s mental well being do not lock out your knees.
2.) Red Dragon
21-15-9-15-21
cal Row
Power Snatch 75/55lb
*3.) 5-4-3-2-1-1-2-3-4-5
Strict Toes to Bar
Strict L-pull-ups
7 minute cap
*4.) 30-20-10
GHD Sit-ups
Hip Extension
note: really concentrate on continuing to push those knee back just a bit further coming out of low hang to hang holding on to that back angle. please for the sake of Justin’s mental well being do not lock out your knees.
2.) Red Dragon
21-15-9-15-21
cal Row
Power Snatch 75/55lb
*3.) 5-4-3-2-1-1-2-3-4-5
Strict Toes to Bar
Strict L-pull-ups
7 minute cap
*4.) 30-20-10
GHD Sit-ups
Hip Extension
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Adam Shirek
10:35
Snatches at 135 missed last one tried throwing back farther and have weight more on heels
12
0
Amanda Zeamer
16:46
45#, snatch emom at 65#, VHS and hip extensions done, tried some strict t2b, 30 min active recovery, 12 min amrap of 200m run and 10 squat cleans with the aurora boys-3 rounds plus run and 7 cleans at 85#
18
0
Antonia Shanle
11:13 rx
Snatch emom @ 90# Gymnastics work: hips to rings, dips, butterfly pull-ups
20
5
U killed it!!
Lol thanks Todd☺️
Holy 🐄🐄🐄. So much work capacity across broad times and modal domains 😱
Was not fun by any means. I would recommend going slower to not feel like shit😂
Ha I went slow and I still felt like 💩🏋🏽💩
Ashley Engeldinger
10:11 Rx
EMOM- 5 Rounds at 125#, last 5 rounds at 130# Pre-wod Clean and jerk work: 3 at 60% (125#), 65% (140#), 70% (150#), 2 at 75% (160#) and 80% (175#), 1 at 85% (185#) and 90% (195#) post-wod gymnastics work: 4 rounds of: 4 hips to rings, 4 dips, 30 ghds
22
1
Yay! You are on "the board"
Barbi Gossen
13:26. Snatches to #95
I walked the long way across a Matt on my hands today!
5
1
Awesome! 🎉
Charlie Spry
14:20 Emom@165
21,15,9,9,15,12 oops. Thanks Scottie for the save.
21
1
I did 9 2x too! Doh!!
Chris Ness
155 and 145 snatch emom WOD 10:03 RX , pre class no pause snatch work
11
1
no pre workout
Cindy Opichka
14:53 Emom@ 45
21/15/9/15/21 @ 35 + wood. Didn't 🍒 pick my worst lift but one of these days I'll get it. 😉
22
0
Jason Nobles
12:40
First wod I remember in full sweatshirt and sweatpants! Baby it's cold outside!!
1
0
Kate Mantz
18:45
EC- toes to bars & L-sit holds
19
2
But did you have a Scott to tell you you did an extra round, then take 9 off your 21s... everyone should have a Scott
😊I did! I had a Justin!
Pauly VanderKelen
9:53
Snatches @ 155# felt good! Experimented with a slight arm bend in my last pull to get the bar farther up in the hip crease. *3.) Complete in 8:29. I am excited to work on L-sit pull-ups some more!
1
0
Sylvia Christensen
105# snatches | 13:32
Starches felt great today!
18
4
Theresa Rosenquist
15:34"*
**scl'd @#45(shldr), Snatch EMOM: #55(needswork!), Pre: lots of basic rehab & skills.
14
0
Todd Rocheleau
Did it...started strong and finished.....not so strong
21
2
Same! Snatching can be hard for tall creatures like us
Amen sista I'm almost touching the ceiling when fully extended