1.) 15 minute AMRAP
5 Snatch 45/35lb
20 Walking Lunges
5 Box Jump (you pick height)
20 Hollow Rocks
5 Clean & Jerk, 45/35lb
2.) Locomotive
20 minute AMRAP
10 cal Row
2 Box Jumps 36/30″
1 Snatch
then
20 minute AMRAP
10 cal Row
2 Box Jumps 36/30″
1 Clean & Jerk
note: Record heaviest load.
*3.) Back Squat 50 total reps at a 5 second down, 5 seconds up pace. You choose the weight.
*4.) 3 Person Team
100 Wallball Side Toss 25/16lb each time ball hits ground 3 Burpees each teammate.
30 Mucle Ups, each teammate does one at a time standing in line.
100 Wallball Side Toss 25/16lb
note: Stand next to teammates 3-5′ apart and reversing direction every 2 throws. turn from hip keeping elbows tight to body. Concentrate on coming off the rings prepping the rings for the next athlete. Transition transition transition
5 Snatch 45/35lb
20 Walking Lunges
5 Box Jump (you pick height)
20 Hollow Rocks
5 Clean & Jerk, 45/35lb
2.) Locomotive
20 minute AMRAP
10 cal Row
2 Box Jumps 36/30″
1 Snatch
then
20 minute AMRAP
10 cal Row
2 Box Jumps 36/30″
1 Clean & Jerk
note: Record heaviest load.
*3.) Back Squat 50 total reps at a 5 second down, 5 seconds up pace. You choose the weight.
*4.) 3 Person Team
100 Wallball Side Toss 25/16lb each time ball hits ground 3 Burpees each teammate.
30 Mucle Ups, each teammate does one at a time standing in line.
100 Wallball Side Toss 25/16lb
note: Stand next to teammates 3-5′ apart and reversing direction every 2 throws. turn from hip keeping elbows tight to body. Concentrate on coming off the rings prepping the rings for the next athlete. Transition transition transition
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Alli Nowak
85# snatch and 120# clean&jerk
First time snatching since the broken handπFelt good!
9
0
Amanda Zeamer
Done
Snatch to 85# almost 90 so close to that damn pr, clean and jerk to 110 failed 115 twice. Bs squat done at 85#. Shoulder work and mobility
8
0
Amy Zynda
90/110-27" box
Didn't count rounds. Failed out of 95# for ages. First WOD in a month. Felt good.
7
0
Antonia Shanle
155# snatch (5# pr) felt so easy but ran out of time to go more
Knocked myself out on my cleans.
16
8
HAHA glad you witnessed my ups and downs. π -THANKS SLY!
Like out cold? I'm not a coach but I don't think u should do thatπ
Lol! I did too, in the F'n warmup. ππ€
Ouch. Glad you're ok
Hahah no but my throats hurts like a mofo!
PR looked great! Knock out looked brutal. Glad you are okay!
HECK YEAH GIRL
Oh no... knock out!?!?
Betsy Soletski
85# snatch / 125# C&J
Too big of jumps for snatching chickened out of 90# for lots of rounds. + 2 miles
14
2
Brian Toole
Done.
Snatch ^120. C&J ^215. (25# PR)
11
2
Hilary Krueger
85 snatch PR yeeee, 115 C&J no pr
Wanted to hit 1 more snatch but Justin gave me the evil eye.
13
1
πππ
Jamie Kemen
2.5 jog around the lake.
Beautiful morning and happy birthday to my love! π @tk46910
11
0
Jenni Phillips
85#, Failed at 90# snatch. 115#, failed at 125# cj
6 rounds per 20 min.
9
1
You're suppose to post your made weight not fails lol
Laura VanderKelen
115# snatch, hit a 120# PR but it fell behind me before I was standing all the way up, didn't count. 145# clean, missed the jerk, successful jerk at 135#
9
1
Great job Honey!
Lauren Kalil
100# snatch 125# C&J
Haven't hit that on a snatch in a while and it was super easy. Def need to go heavier! EC BS @ 85#, mile and a half run
13
2
Liz LeCaptain
Done β
95# Snatch PR πͺπΌ // 130# C&J PR πͺπΌ
That was one long WOD
7
0
Marcie Kyllonen
8rds + 10 cals airdyne, snatch ^75#(10 steps ups for 2 bj)
did 15 min amrap warmup, didn't do c&j amrap
6
0
Pauly VanderKelen
Snatch - 115, 135, 155, 165, 175, 185, failed 195# / C&J - 135, 165, 185, 205, 215, 225, 235, failed 245#
Rolled out legs after class. No time for EC :(
0
0
Theresa Rosenquist
9 R + 9 R & 5 cals
P.Snatch: #75 & P.Cl&Jk: #90 & baby box step ups w/ a few hop downs.
7
0